9/15/2016


CrossFit NEi – CrossFit

Miranda warm up (No Measure)

500m row

2 times-

10 ring rows

10 pvc pass throughs

30 second calf stretch

3 mins banded shoulder mobility

Push Jerk (10@60% 8@70% 6@75% 4@85% 2@90%)

Metcon (Time)

400 m run

25 kbs 53/35

400 m run

20 kbs

400m run

15 kbs

400 m run

10 kbs

400 m run

5 kbs