9/20/2017


CrossFit NEi – CrossFit

Warm-up

Run 400

10 Push Ups

10 Walking Lunges

10 Ring Rows

10 Sit Ups

10 Wall Balls

10 Box Pistols

3min Shoulder mobility

Push Press (3 reps @65%,70%,75%,80%,85%)

Metcon (Time)

3 Rounds

400m run

10 Bench Press 135/95 (rx+ 165)

10 Pistols

10 KBS 53/35

10 Wall Balls 20/14

15 GHD’s

*RX+ – 2 Bar muscle ups at the end of each round