12/24/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

Tabata: Alternate Between

Mountain Climbers

Goblet Squat Hold

Glute Bridges

Plank

Metcon

Metcon (Time)

12 Days of Christmas Fit30 Style:

For Time:

1 Db Clean and Jerk @ 35/20 lbs (2 Dbs)

2 Box Jumps @ 20″/16″

3 Burpees over the Dbs

4 Db Dead Lifts @ 35/20 lbs (2Dbs)

5 Db Thrusters @ 35/20 lbs

6 Pull Ups or Ring Rows

7 Hanging Knee Raises or Toes to Post

8 Db Goblet Squats @ 35/20 lbs

9 Alt Db Snatches @ 35/20 lbs

10 Wall Balls

11 22 Jump Rope Singles

12 Hand Release Push Ups

Perform workout just like the song. Start with 1 C&J, then 2 Box Jumps + 1 C&J, then 3 Burpees + 2 Box Jumps + 1 C&J etc.

Extra Work

Conditioning

Metcon (AMRAP – Reps)

Interval Training

Bike

6 Sets:

15 seconds ALL OUT Sprint

Rest 2 minutes
Record total calories.