11/4/2016


CrossFit NEi – CrossFit

Warm-up

3 min jumping rope

ab mat hamstring stretch

10m broadjumps

10 kb swings

10 ring rows

30 sec couch stretch

Weighted Pull-ups (12 min emom)

odd min – 3 pull ups

even min – up to 15 GHD

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Deadlift 225/155 rx+275/195

KB swing 53/35 rx+ 70/53

Pull ups