4/17/2017


CrossFit NEi – CrossFit

Warm-up

Row 500 or Run 400

2x’s

5 Pull Ups

10 Push Ups

15 Air Squats

3min shoulder mobility

Bench Press (12 min emom – 5reps@ 70-75%)

odd – bench

even – 40 sec plank hold (elbows)

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

400m run

15 Push Press 95/65

25 Ab mat situps

3 Wall Walks