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

Friday, March 4, 2016

A: Warm Up
10 minute row, run, bike, double under

B: Mobility/Prep
:30 sec on :5 sec transition
Band stretches (hip Flexors, shoulders)
Review movements and establish weight/standard

C: Strength
Press
4 sets x 7 reps @ 70%
C2: Endurance (mid)
2 sets
4 minutes MAX EFFORT
2 minutes rest
Run, Row, Bike

D: Met Con
On a 10 minute timer
10-9-8-7-6-5-4-3-2-1 Push Jerks

In between each set do

1-2-3-4-5-6-7-8-9-10
Wall Balls 30/20

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