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

Friday, March 25, 2016

A: Warm Up
Dynamic Drills

B: Mobility/Prep
:30 sec on :5 sec off
Wall Stretches

Review movements and establish weight/standard

C: Strength
Press
Establish a 1 RM in 20 minutes
C2: Endurance (long)
20 minutes for max distance (row, run, bike)

D: Met Con
On a 12 minute timer complete the following for time
60 Calorie Row
30 Power Cleans
30 Handstand Push Ups

Power Clean
RX 165/115
SC 135/95
BG 115/75

HSPU
RX Full ROM
SC Negative
BG DB Push Press

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