07/08/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

5 Russian step ups per leg

12 Plank partner claps

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 minute AMRAP of:

25 Air squats

20 Mountain climbers

15 Kb Swings

10 Box Jump/ Step overs

5 Pull ups

Alternate complete movements.

Extra Work

Metcon (No Measure)

Weightlifting

Db Squats

5 sets:

3 reps with 3 sec hold in the bottom followed by explosive ascent.

Weightlifting

3 sets:

10 alternating Db snatches