10/31/2017


CrossFit NEi – CrossFit

Warm-up

Run 400

10 Dislocates

10 KBS

10 Walking Lunges

10 Slam Balls

10 Ring Rows

5 Push Ups

3 min Shoulder mobility

Push Press (3 sets of 3 @70/75% – 3 sets of 3 @ 80/85%)

Metcon (Time)

1 Round

3 Burpees

50 KBS 53/35

50 Hang Power Cleans 95/65

50 DB Walking Lunges 35/25

*at the top of every minute – 3 burpees