7/25/2017


CrossFit NEi – CrossFit

Warm-up

2x’s

250m Row

10 Air Squats

10 Ring Rows

10 KBS

10 Goblet Squats

5 Wall Balls

5 Pull Ups

3 min banded hip mobility

Metcon (AMRAP – Rounds)

12 Min EMOM

0dd min – 10 Thrusters 95/65

Even min – 10 Toes to Bar

scale – Hanging Knee raises
SCORE – each min is a round. Need to complete all 10 in that minute for round to count. Perfect score would be a 12

Metcon (AMRAP – Reps)

12 min AMRAP

3, 6, 9…keep adding 3 to each

Wall Balls 20/14

Pull Ups