Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 09.13.2020

CrossFit | 09.13.2020

Warm-up
Warm-up
Prep each movement

Dynamic Stretch

Metcon
Metcon (6 Rounds for reps)
SUNDAY SWEAT SESH

A) RX
EMOM 5 minutes for 30 minutes
1:00 12 Burpees
2:00 30 Air Squats
3:00 10 Power Snatches 75/55
4:00 30 Lunges
5:00 12 Box Jumps 24/20

B) Minimal Equipment
EMOM 5 minutes for 30 minutes
1:00 12 Burpees
2:00 30 Air Squats
3:00 10 DB or KB Power Snatch
4:00 30 Lunges
5:00 12 Step Ups

C) Bodyweight
Every 4 minutes for 24 EMOM 5 minutes for 30 minutes
1:00 12 Burpees
2:00 30 Air Squats
3:00 10 Vertical Jumps
4:00 30 Lunges
5:00 12 Step Ups

Complete each movement within the minute. Decrease reps to have 15-30 seconds of rest each minute.

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