11/18/2016


CrossFit NEi – CrossFit

Warm-up

3 min jump rope

10 lunges

10 dislocates

10 up dog/down dog

10 bar push press

3min banded shoulder

Metcon (Weight)

12min emom

odd mi – 10/8 calorie row

even – 5 db shoulder press

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 toes to bar

15 shoulder to overhead

20 Front rack Alt barbell lunge

rx = 115/75

rx+=135/95