4/10/2017


CrossFit NEi – CrossFit

Warm-up

2x’s

High Knees

Butt Kickers

Frankenstiens

10 Air Squats

10 Push Ups

3min Mobility

Overhead Squat (12min EMOM – 3 reps)

You can add weight as you go – not trying for a 3 rep max….WORK on TECHNIQUE

Metcon (Time)

3 Rounds

Run 200

8 Front Squats 135/95

8 Pull Ups

3 Rounds

Run 200m

8 Push Jerks 135/95

8 Pull Ups