12/16/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

10 Med ball Cleans

15 Flutter Kicks https://www.youtube.com/watch?v=VoHnFoltddg

15 sec Child’s Pose

Metcon

Metcon (Time)

Partner WOD

For Time:

30 Pull Ups

60 Wall Balls

80 Sit Ups

100 Kb Swings

Every 2 minutes stop and perform 6 Burpees

Split reps however you like, even the burpees.

1 person working at a time.
18 min time cap.

Extra Work

Weightlifting

Metcon (Weight)

Db Push Press

Build to a 5 rep Max. (2Dbs)
Record weight of 1 Db from heaviest set.