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

Friday, November 10, 2017

1. Warm Up
3 sets
10 GHD Hip Extensions
10 Push Ups
20 Double Unders

2. Prep
3 sets
5 Push Press
5 Overhead Squats
3 Bar Muscle Ups

3a. Strength
3×5 Push Press

3b. Endurance
5 rounds for total Calories
30 sec Assault Bike
30 sec rest
30 sec Row
30 sec rest

4.Met Con: 15 Minute AMRAP
15 Sumo Deadlift High Pulls 75/55
10 Handstand Push Ups
50 Double Unders

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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