2/3/2017


CrossFit NEi – CrossFit

Warm-up

400m Row

40′ Bear Crawl

10 Air Squats

10 Push-ups

10 Kbs 53/35

10 Ab mat hamstring stretch

Up Dog/ Down Dog

A: Metcon (Weight)

12 Min EMOM

odd: 8 DB Power Snatches

even: 3-15 GHD’s
GHD’s – 6 rounds of your number (3/rd = 18ghd’s) try to add a total of 10-12 to what you did last time total

Metcon (Time)

5 Rounds

20 Double Unders

15 Deadlifts 185/125

10 Burpees over the bar