4/19/2017


CrossFit NEi – CrossFit

Warm-up

Run 400 or Row 500

2x’s

10 Air squats

10 Dislocates

5 Pull Ups

5 Push Ups

30 sec Sampson Stretch

3min mobility

Murphish (Time)

Murph Prep

Run 400m

10 Rounds

3 Pull Ups

6 Push Ups

9 Squats

Then

10 Rounds

4 Pull Ups

8 Push Ups

12 Squats

Run 400m