6/22/2017


CrossFit NEi – CrossFit

Warm-up

Row 500m

10 banded good mornings

10 dislocates

walk 4 lengths of gym with plate overhead

ab mat hamstring stretch

10 walking lunges

10 jumping pull ups

3 min w/pvc or light bar going over split jerk and speed under the bar

Split Jerk (2 singles EMOM for 12 min)

Working on technique – 80% of 1 rep max – lower if necessary.

Metcon (Time)

4 rounds

5 Deadlifts 275/185

10 GHD’s

15 Db Walking Lunges 35/25