12/12/2016


CrossFit NEi – CrossFit

Warm-up

Row 500

10 air squats

10 push ups

10 walking lunges

10 dislocates

3min banded hip mobility

Metcon (No Measure)

12 min emom

odd – Bar Muscle Up (3-5)

even – Double Unders (15-25)
The purpose is to work on a skill and harder progressions

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

10 squat cleans 95/75

10 ab mat sit ups

10 ring push ups