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

Friday, March 10, 2017

A: Warm Up
Dynamic Drills

B: Mobility/Prep
Mobility – coach’s choice
Review Push Jerks

C: Strength
Push Jerk 3×5
Work on rebounding reps. From the overhead finish position catch the bar in the power position and transition back up for the next rep.

C2: Endurance
5by4
4 sets
500 Meter Row
45 seconds rest between rounds

D: Team Met Con
In teams of two complete the following for time
60 Calorie Row
60 Kettlebell Cleans 53/35
60 Wall Balls 20/14
60 Kettlebell Swings 53/35
60 Calorie Bike

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