8/15/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

Run 800 meters

15 ring rows

15 air squats

3 minutes banded hip and shoulder mobility work.

Front Squat (5,5,5,5,5)

Starting weight should be about 60% of 1RM, add weight as desired each round. Record the heaviest set of 5. Rest 90 seconds between rounds.

Metcon (Time)

200 m farmers walk 25#/15#

20 hand release push ups

200 m farmers walk

15 hand release push ups

200 m farmers walk

10 hand release push ups

200 m farmers walk

5 hand release push ups
Maintain the same weight for each round, record the set of dumbbells use. Choose a weight that you do not need to drop during the carry.