9/21/2017


CrossFit NEi – CrossFit

Warm-up

Row 500 or Run 400

10 Push Ups

10 Air Squats

10 Dislocates

30 Sec Sampson Stretch/leg

5 Wall Walks

3min mobility

20 Pull Ups

Metcon (No Measure)

20 min to work on any lift

Metcon (Time)

40/30/20/10

Push Ups

Ab Mat Sit Ups

Air Squats