07/11/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds

300 meter Run

6 PVC Good mornings

8 PVC Thrusters

10 PVC Pass throughs

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

8 Db or Kb Dead lifts

12 High knees or Toes to post

16 Walking lunges

20 Abmat situps

Extra Work

Metcon (No Measure)

Weightlifting

Push press

4 sets:

6 Db Push press

12 Push ups

Accessory

Power conditioning

4 sets

12 Wall balls to a high target

8 Box jumps higher box than metcon

Rest 30 seconds between sets