07/03/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds

200 meter Run

50′ Bear Crawl

4 Russian Babymakers

Metcon

Metcon (No Measure)

EMOM for 15 minutes: 45 sec per station

Station 1 – 15-20 Pull ups/ Ring rows

Station 2 – 8 Weighted Burpee Box Step overs

Station 3 – 15 Thrusters

Can use Dbs or Torpedos for Burpee and Thruster weights

Extra Work

Metcon (No Measure)

Front Rack Db Lunges: 4 Sets

16 alternating (8 per leg)

can perform walking or stationary.

Core: Accumulate 100 Ab mat situps

Rest as needed.