12/04/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

500 m Bike

10 Hollow Rocks

4 Up/Down Dogs

20 sec Banded Shoulder/ Tricep Stretch per arm

Metcon

Metcon (3 Rounds for reps)

EMOM for 15 minutes (3 Rds)

Station 1: Max Calories Row

Station 2: Max Stationary Dips

Station 3: Max Box Step Ups

Station 4: Max Burpees

Station 5: 1 min Rest

Score is total reps each round. Use a whiteboard to keep up with reps.

Extra Work

Conditioning

Metcon (Time)

For Time:

50 Cal Bike

Every 2 minutes Stop and Perform 8 Db Thrusters.

Start with 8 Db Thrusters!