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

Friday, February 26, 2016

A: Warm Up
3 rounds
10 Single Arm Overhead Squat
10 GHD Hip Extensions
10 Vertical Jumps

B: Mobility/Prep
:30 sec hold each with :5sec transition
Birth Stretch
Glute Stretch R/L
Hamstring
Couch Stretch R/L
Arm Circle

Review movements and establish weight/standard

C1: Strength
Strict Press
Find a 5 rep max
C2: Endurance (short)
Run:
4 sets x 200 meter sprint
Row:
4 sets x 250 meter sprint
Bike:
4 sets x .25 mile sprint

D: Met Con
10 minute AMRAP
10 Power Snatches
15 Box Jumps 24/20
20 Anchored Abmat Sit Ups
RX 75/55
SC 65/45
BG 55/35

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