3/13/2017


CrossFit NEi – CrossFit

Warm-up

Row 500

2x’s

10 Air Squats

10 walking lunges

10 KBS

30 sec sampson stretch/leg

30 sec pigeon pose/leg

Thruster (8 min EMOM – 3 reps)

80%

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Front Squats 95/65 (RX+135/95)

5 KTC (RX+ T2B)

10 Russian KBS 53/35 (RX+70/53)

5 Sit Ups (RX+GHD’s)