12/23/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Jumping Jacks

25’/25′ Single Db OH Carry

5/5 Db Bent Over Rows

20 sec Elbow Plank

Metcon

Metcon (4 Rounds for reps)

14 min Running Clock:

First 3 minutes:

Row 500/400 meters

Max Reps Pull Ups

Rest 1 minute

Second 3 minutes:

Run 400/300 meters

Max Reps Kb Swings

Rest 1 minute

Third 3 minutes:

Bike 1200/900 meters

Max Reps Push Ups

Rest 1 minute

2 minutes Max Abmat Sit Ups
Record max reps for each round. Will have 4 entries.

Extra Work

Metcon (Weight)

Db Front Squats

5 sets @ As heavy as possible

10 reps

Slow on the way down explode up with each rep.
Record heaviest single Db used.