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

Friday, March 11, 2016

A: Warm Up
6 minute AMRAP
Alternating with a partner
15 Sumo Deadlift High Pull 45/35
15 Air Squats

B: Mobility/Prep
:30 sec on :5 sec
Butterfly Stretch
Toe Touch Straight
Toe Touch Right
Toe Touch Left
Standing Straddle
Dragon Pose

C: Strength
Press
5 sets x 5 reps @ 75%
C2: Endurance (mid)
Run: 800 meters
Row: 1,000 Meters
Bike: 1 mile for time
Refer to week of 1/12/16

D: Met Con
On a 15 minute timer
400 Meter Run
30 Front Squats
400 Meter Run
30 Push Jerk
400 Meter Run
30 Wall Balls 30/20
400 Meter Run

Barbell
RX 95/65
SC 75/55
BG 65/45

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