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

Friday, April 15, 2016

A: Warm Up
5 minute Double Under Practice

B: Mobility/Prep
:30 sec on :5 sec off
Band Stretches (hamstring, shoulders)

Review movements and establish weight/standard

C: Strength
Press 5×5 @ 75%
C2: Endurance (mid)
Run 2x 800 meters
Row 2x 1,000 meters
Bike 2x 1 mile

D: Met Con
On a 12 minute timer complete 10-9-8-7-6-5-4-3-2-1 reps
Wall Balls (30/20)
In between each set do 3 Ring Muscle Ups

RX ring muscle ups
SC bar muscle ups
BG 10-1 CTB Pull Ups

Refer to 10232015

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