1/03/2018


CrossFit NEi – CrossFit

Warm-up

2x’s

High Knees

Butt Kickers

Frankensteins

10 Air Squats

10 Push Ups

Sampson Stretch

Pigeon Pose

Ab Mat Hamstring Stretch

Strength

6 min EMOM

8/6 Push Ups – unbroken

Goal is to do a true RX Push Up – complete plank without falling on floor. Lower the # if need be.

Metcon (2 Rounds for reps)

5 Min AMRAP

21-15-9

KBS 53/35

Front Squat 95/65

Cal Row

Rest 5 min

5 Min AMRAP

21-15-9

KBS

Back Squat 95/65

Cal Row
Goal -This is a sprint…FS/BS should be unbroken or put down once. Hard Pulls on rower.

Core Strength

3 Rounds

15 GHD’s

20 Ab Mat Sit Ups

25 Leg Levers