7/27/2017


CrossFit NEi – CrossFit

Warm-up

Run 800m

10 Air Squats

10 Walking Lunges

10 Dislocates

10 OHS w/pvc

10 KBS

30 sec sampson stretch/leg

30 sec pigeon pose/leg

Front Squat (5×5 @ 70%-80%)

all 5 sets at same weight…if you drop weight – record lowest weight

Metcon (Time)

3 Rounds

30 KBS 53/35

20 Hanging DB Walking Lunges 45/35

30 Ab Mat Sit Ups