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

Monday, April 10, 2017

Warm Up: 5 Minute AMRAP

4 Broad Jumps
4 Lunges
Bear Crawl to the end of the turf

Strength: 5 X 7

Press (Use an empty barbell and focus on good form, weight will increase each week as form gets better)
Goblet Squat

Skill: 5 Sets

Toes to Bar (Practice Kipping)
30-Second Plank Holds Between Sets

WOD: “Karen”

150 Wall Balls For Time

Focus on full depth on the squat. Use a red dodgeball if needed.

Game: Target Practice (Use football or red dodgeballs)

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