07/13/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

Partner Med ball Warm-up

2 Rounds

10 Rotational Med ball throws right

10 Rotational Med ball throws left

10 Med ball hamstring curls https://www.youtube.com/watch?v=R_INXCfwVLY

10 Laying Med ball chest throws https://www.youtube.com/watch?v=Jt6moRgkZnQ

Metcon

Metcon (Time)

Partner WOD

3 Rounds for time:

300 meter Farmer’s carry (1 partner carries at a time)

30 Kb Swings

30 Push ups

30 Abmat situps

Split reps however you like

Extra Work

Metcon (No Measure)

Weightlifting

Db Speed Squat

Perform 3 squats every 20 seconds for 5 minutes. (15 sets)

Conditioning

Rowing

2 rounds

500m @ high intensity

250m @ low intensity

300m @ high lintensity

250m @ low intensity

750m @ as intense as you can!