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

Friday, March 24, 2017

A: Warm Up
Dynamic Drills

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

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
Getsomeair
5 rounds
20 cal assault bike
30s rest
20 air squats
30s rest

D: Team Met Con
16 minute AMRAP alternating each round with a partner
12 Kettlebell Swings 53/35
10 Deadlifts 135/95
8 Bar Over Burpees

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