8/24/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

100 jump ropes

30 second calf stretch on the rig

15 air squats

10 ring rows

3 minutes banded hamstring stretch

Metcon (No Measure)

5 min EMOM

30 double unders

Metcon (Time)

800 m run

40 kbs 53/35

30 goblet squats 53/35

20 toes to bar

10 push ups

20 toes to bar

30 goblet squats

40 kbs

800 m run

RX+ 70/53 kbs and 5 bar muscle ups instead of push ups.