10/31/2016


CrossFit NEi – CrossFit

Warm-up

Row 500m

10 air squats

10 dislocates

10 jumping pull ups

10 walking lunges

2 min banded shoulder mobility

Thruster (7min emom 3 reps)

aim between 60-75% add weight if necessary

**record lightest set

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

12 Walking lunges 35/25 db’s

15 Ab mat sit ups

15 Hip Extensions

5 Chest to Bar Pull Ups