Friday

CrossFit Eden – Fit30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 Plank Alt Shoulder Taps

:30 Bodyweight Goodmornings

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

8 Single DB Russian Swing

4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before switching hands

(Score is Weight)

Workout

17.1 Redo (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

20/16 in box

20/15 lb DB or athletes choice

*May do step ups

Time cap: 20 min.

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

15 Hollow Rocks

15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!