3
Nov
Wednesday
CrossFit Eden – Fit30
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back
-Rest :30-
AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*
1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted
(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (No Measure)
EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double)
*In each round, athletes should choose (2) different cardio choices.
(No Measure)
Finisher
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold
(No Measure)