12/12/2019

CrossFit Eden – Fit30

Warm-up

Warm-up (No Measure)

6 min AMRAP of:

250 m Bike

25′ Duck Walk

25′ Bear Crawl

5/5 Hawaiian Squats

Metcon

Metcon (Time)

7 Rounds for Time:

7 TTB/ Knees to Elbows/ Hanging Knee Raises

7 Goblet Squats (Kb or Db)

200 m Row or 500 m Bike
18 min time cap

Extra Work

Conditioning

Metcon (2 Rounds for reps)

Row

2 Sets:

4 Rounds (4min)

15 sec @ Max Effort

45 sec @ Easy

Rest 2 minutes between sets
Record Calories for each set.