6/02/2017


CrossFit NEi – CrossFit

Warm-up

Run 400 or Row 500

2x’s

10 Walking Lunges

10 Dislocates

10 KBS

10 OHS w/pvc

3min mobility

Push Press (12 min EMOM)

odd – 3 Push Press 80-85%

even – 10 GHD’s

Metcon (Time)

2 Rounds

800m run

30 Jump Alt Lunges (rx+ 20/15db)

30 Cal Row

30 KBS 53/35 (rx+70/53)

rest 3 min