12/13/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

5/5 Single Leg Glute Bridges

10 Russian Step ups

10 Stationary Dips

Metcon

Metcon (AMRAP – Reps)

16 min Bike for Calories

on 0:00, 4:00, 8:00, & 12:00 stop and perform:

8 Pull Ups

8 Burpee Box Jump Overs

50′ Walking Lunges
Record total Calories on Bike

Extra Work

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

10 Kb Swings

10 Burpees over Kb

Record Rounds and Reps