8/23/2017


CrossFit NEi – CrossFit

Warm-up

Row 500

10 Banded Good Mornings

10 Walking Lunges

10 Dislocates

10 Ring Rows

10 Ab Mat Hamstring Stretch

30 Sec Handstand Hold

Sumo Deadlift (8 min EMOM 2 reps @ 80-85%)

Metcon (Time)

500m Row

15 GHD’s (rx+ 25)

12/9/6

Deadlifts 185/125 (rx+225/155)

HSPU

Rest 3 min

500m row

15 GHD’s (rx+25)

12/9/6

Hang Power Cleans 135/95 (rx+ 155/105)

Ring Dips