12/14/2016


CrossFit NEi – CrossFit

Warm-up

3 min jump rope

10 dislocates

10 jumping pull ups

10 air squats

30 sec plank hold rest 10 sec 30 sec plank hold

2 min shoulder mobility

Bench Press (10@50%, 8@60%, 6@65%, 4@75%, 2@85%)

Metcon (Time)

5rds

10 Pull ups

15 Wallballs 20/14

30 Double Unders