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

Wednesday, March 22, 2017

A. Warm up
5 minute
Jump Rope

B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups

B2. Speed
6 sets
5 Box Jumps
Speed Ladder (3x two feet/3x lateral)
Rest between sets

C. Met Con
10 minute AMRAP
4 Laps shuttle Run
15 Kettlebell Swings
15 Burpees

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