4/18/2017


CrossFit NEi – CrossFit

Warm-up

Run

Ab Mat hamstring stretch

10 Leg Swings front to back

10 Leg Swings side to side

30 sec Hang from rig

3 min mobility

Sumo Deadlift (10min emom 5@70-80%)

Odd – Sumo DL

Even – 5 ring dips

Metcon (AMRAP – Reps)

8 minute Ladder

Hang Power Cleans 135/95

GHD’s
3-5,6-10,9-15,12-20,15-25,18-30,21-35,etc…