9/30/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

500 meter row

15 pvc pass throughs

30 second cobra

10 push ups

2 minutes banded shoulder mobility

Metcon (No Measure)

16 minute EMOM

odd- 5 strict toes to bar

even- 5 strict pull ups
if scaling, make each movement the hardest possible version

Metcon (Time)

400 meter run

30 kettlebell swings 53/35

20 hand release push ups

10 sit ups

5 goblet squats 53/35

10 sit ups

20 hand release push ups

30 kettlebell swings 53/35

400 meter run