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

Friday, April 8, 2016

A: Warm Up
In 10 minutes do 3 sets
10 Deadlifts
10 Good Mornings
10 GHD Hip Extensions
10 Push Ups

B: Mobility/Prep
:30 sec on :5 sec off
Spiderman, pigeon, cobra, scorpion, iron cross, down dog

Review movements and establish weight/standard

C: Strength
Press 4×7 @ 65%
C2: Endurance (short)
Run: 5×200 meter sprint
Row: 5×250 meter sprint
Bike: 5x.25 mile sprint
Refer to week of 1/18/16

D: Met Con
On a 12 minute timer complete the following for time
60 Calorie Row
50 Box Jumps Over 24/20
40 Deadlifts

RX 225/155
SC 185/135
BG 165/115

Let’s Get Social