8/22/2017


CrossFit NEi – CrossFit

Warm-up

High Knees

Butt Kickers

Frankensteins

10 Air Squats

10 Push Ups

10 Step Ups

30 sec Sampson Stretch/leg

30 sec Pigeon Pose/leg

30 sec banded front rack stretch

3min banded hip mobility

Front Squat (10 min EMOM 2 reps@80-85%)

Metcon (Time)

200m run

then

3 rounds

18 Double Unders (3:1)

18 Air Squats

then

200m run

then

3 rounds

12 KB Step Ups 44/26 24/20box

12 Push Ups

then

200m run

then

3 Rounds

6 Burpee Box Jump Overs 24/20

6 Pull Ups