9/7/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

500 m row

2 times through-

15 pic pass throughs

15 ab mat sit ups

30 sec calf stretch

3 mins shoulder mobility

Metcon (No Measure)

EMOM for 20 min

odd-10 push ups

even-5 toes to bar

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400 m run

20 GHD sit ups

10 pull ups (no singles please, use a band if you do not have at least 3 unbroken)