3/20/2017


CrossFit NEi – CrossFit

Warm-up

Run 400 or Row 500

2 x’s

5 pull ups

5 push ups

5 air squats

then

20 walking lunges

10 dislocates

10kbs

30 sec calf stretch/leg

Shoulder Press (5-5-3-3-1-1-1-1-)

Metcon (Time)

400m run

15-12-9 (400m run betwen sets)

Pull Ups

Thrusters 75/55