4/04/2017


CrossFit NEi – CrossFit

Warm-up

Run 400

10 Air Squats

10 Dislocates

10 Ring Rows

30 sec Calf Stretch/leg

3min banded hip mobility

Power Snatch (10min EMOM)

Odd – 5 Power Snatches @75- 80%

Even – 30 sec plank hold

Metcon (Time)

Run 400m

3 Rounds –

20 Push Ups

40 Air Squats

Run 400m

3 Rounds

20 Strict press 55/45

40 Air Squats