7/20/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

10 Kb SDLHP

8 Goblet Squats

Metcon

Metcon (Time)

Partner WOD

For time:

30/20 Calorie Row or Bike

40 Russian Kb Swings

40 V-ups/ Abmat Situps

80 Air squats

40 V-ups/Abmat Situps

40 Russian Kb Swings

30/20 Calorie Row or Bike

If you Row the first time, Bike the second and vice versa.

Split however you like!

Extra Work

Metcon (No Measure)

Conditioning

Assault bike + air squats

5 Sets:

15 seconds Bike all out!

45 seconds Max air squats

1 minute rest