10/25/2017


CrossFit NEi – CrossFit

Warm-up

Row 500 or Run 400

10 Dislocates

10 Air Squats

10 Push Ups

10 Goblet Squats

ab mat hamstring stretch

30 sec Hand Stand Hold

30 sec sampson stretch/leg

Hang Power Clean (25 min for 1 rep max)

Gymnastics

10 min working on HSPU or Rope Climbs

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2 Rope Climbs

4 HSPU

6 Power Cleans 135/95