Monday 1/11/16


CrossFit NEi – CrossFit

(No Measure)

3 min jump rope

2 rds Cindy

Samson stretch

Pigeon pose

abmat hamstring drill

Back Squat (10 min EMOM 3 reps)

Perform 3 reps at the top of each min. Warm up to 65-75% of 1RM. Keep weight consistant for all 10 Rds, if you drop/add lbs, lowest amt lifted will be scored.

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

5 muscle ups (ring)

100m run

7 box jumps 30/24”

50 double unders (3:1 singles)

9 KBS 70/53#

100m run

11 burpees

50 double unders