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

Friday, April 1, 2016

A: Warm Up
In 10 minutes do 3 sets
10 Hollow Rocks
10 GHD Hip Extensions
10 Air Squats
10 Push Ups

B: Prep
:30 sec on :5 sec off
Band Stretches (hip, shoulder)

C1: Strength
Press
3 sets x 5 reps @ 40, 50, 60%
C2: Endurance
10 minutes easy
Run, Row, Bike

D: Met Con
12 minute AMRAP
15 Kettlebell Swings 53/35
10 Ring Dips
5 Front Squats

RX 165/115
SC 135/95
BG 115/75

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