7/12/2017


CrossFit NEi – CrossFit

Warm-up

2x’s

High Knees

Butt Kickers

Frankensteins

10 Air Squats

10 Push Ups

10 Dislocates

Sampson Stretch 30 sec/leg

3 min mobility

Metcon (No Measure)

12 min EMOM

odd – 12/10 calories on bike

even – 10 Toes to Rings

Metcon (Time)

Run 400

25 DB Clean and Press 50/35 (both hands same time)

50 Sit Ups

50 Push Ups

25 DB Alt Snatches 50/35

50 Double Unders (3:1)

25 DB Alt Snatches 50/35

50 Push Ups

50 Sit Ups

25 DB Clean and Press 50/35 (both hands same time)

Run 400