10/17/2016


CrossFit NEi – CrossFit

Warm-up

3 Min Jump Rope

2x’s

15 air squats

10 kbs swings

Ab mat hamstring stretch

3min banded hip

Squat Clean (10 min emom – 3 reps)

Between 65-75% of 1 rep max

Metcon (Time)

800m run

50 kbs 53/35

50 Ab Mat sit ups

100 Double Unders (3:1)

400m run

30 kbs 53/35

30 Ab Mat sit ups

60 Double Unders (3:1)

200m run

10 kbs 53/35

10 Ab Mat sit ups

20 Double Unders (3:1)