Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Category

Fitness
Warm Up: 5 Minute AMRAP… 8 Burpees to a target 10 Dumbell Muscle Snatch + 12 Calorie Ski erg (everyone will take turns completing this) Strength: 8 X 3 Back Squat Sled Sprints (50 yards) WOD: 3 or 4 Rounds Bike 2K Row/Ski 1K Rest as needed
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Warm-up: 4 Minute AMRAP 100 Yard Shuttle Run 15 Push Ups Strength: 5 X 7 Sled Pulls Deadlift Interval Work  8 Rounds: Suicide Drills 10 Bar Rows Rest 1 Minute Between Rounds WOD: 3 Rounds AMRAP 3 Minutes 8 Dumbbell Snatch (4 Each Arm) 8 Hand Release Push Ups Rest :90 (Do not need to alternate arms on...
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A: Warm Up Row 1,000 meters easy B: Mobility/Prep C: Gymnastics 10 minutes Pull Up practice D: Met Con Every 4 minutes for 20 minutes
 15 Wall Balls 20/14 15 Burpees 
 15 Kettlebell Swings 53/35
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