12/09/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Jump Rope Singles

20 sec Pigeon Stretch per leg

5/5 Bird Dogs

4 Up/ Down Dogs

Metcon

Metcon (Time)

Partner WOD

For Time:

1000 m Row

50 Hanging Knee Raises

40 Db Power Cleans

30 Burpees

20 Pull ups

10 Devil’s Press

1 person working at at time. Split however you like.
17 min time cap

Extra Work

Conditioning

Metcon (Time)

For Time:

Row

5 Rounds:

300 meters Hard

300 meters Easy

Total of 3000 meters

Record Time