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

Friday, March 18, 2016

A: Warm Up
5 minute AMRAP
50 Foot Bear Crawl
50 Foot Broad Jump
50 Foot Shuttle Run

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

Review movements and establish weight/standard

C1: Strength
Press
8 sets x 3 reps @ 80%
C2: Endurance (Short)
6 rounds
1 minute SPRINT
1 minute rest

D: Met Con
10 minute AMRAP
10 Bar Over Burpees
15 Box Jump 24/20
10 Push Jerks

RX 135/95
SC 115/75
BG 95/65

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