3/28/2017


CrossFit NEi – CrossFit

Warm-up

Row 500

10 Walking Lunges

10 Dislocates

10 KBS

3min banded shoulder mobility

Metcon (Weight)

12 min EMOM

odd – 12 hvy weighted lunges

even – 6 dips

Metcon (Time)

3 Rounds

30 KBS 53/35

20 Pull Ups

rest 5 min

50-40-30-20-10

Ab Mat Sit Ups

KB Deadlifts 53/35