11/02/2016


CrossFit NEi – CrossFit

Warm-up

run 400 or row 500

10 dislocates

10 air squats

10 step ups

once we go over metcon..set up each station and do 3-5 reps of each movement (can use lighter version of each in warm up)

Metcon (Time)

Partner Wod or rx+ solo

Run 400

then 3 rounds…

40 wall balls 20/14

40 slam balls 30/20

30 push ups

30 box jumps 24/20

20 front squats 95/65

20 toes to bar

10 tire flips

10 pull ups

then

run 400
rx+ solo is 2 rounds