10/05/2017


CrossFit NEi – CrossFit

Warm-up

Run 400

10 Walking Lunges

10 Slam Balls

10 Step Ups

10 Pull Ups

30 Sec Sampson Stretch

3 Min mobility

Metcon (Weight)

12 Min Emom

odd – 12 Walking Lunges

even – 15 Double Unders/attempts
Record lightest weight of walking lunges – objective is to keep same heavy weight

Metcon (Time)

3 Rounds

400m run (rx+1 run with 20/10 slam ball)

30 DB rows 35/25 (15/arm) (rx+45/35)

20 Slam Balls 20/10 (rx+30/20)

10 Box Jumps 24/20 (rx+30/24)

rx+ 15min time cap