12/06/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

5/5 Bird Dogs

10 Banded Air Squats

20 sec Plank of Choice

Metcon

Metcon (3 Rounds for reps)

3 x 4 min AMRAP:

12 Calorie Row

12 Russian Kb Swings (Heavy!)

90 sec rest between rounds (15 min clock)

Extra Work

Weightlifting

Metcon (Weight)

Goblet Squats

3 sets of 10 reps @ light

2 sets of 8 reps @ moderate

2 sets of 5 reps @ heavy

Record weight of heaviest Kettlebell in Kgs.