9/13/2017


CrossFit NEi – CrossFit

Warm-up

Run 400 or Row 500

10 Banded good mornings

10 Push Ups

10 Walking Lunges

30 Sec Sampson Stretch/leg

30 Sec Calf Stretch/leg

with bar

10 Deadlifts

10 Power Cleans

10 Shoulder to Overhead

Metcon (Time)

Run 400

75 Sit Ups

50 Deadlifts 135/95 (rx+155/105)

25 Push Ups

Run 400

40 Sit Ups

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

20 Push Ups (rx+ HSPU)

Run 400

20 Sit Ups

15 Push Ups

10 Ground to Overhead 135/95 (rx+155/105)