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

Monday, April 11, 2016

A: Warm Up
8 “Tabata” intervals
Abmat Sit Ups

B: Mobility/Prep
:30 sec on :5 sec off
Band Stretches (hamstring, shoulders)

Review movements and establish weight/standard

C1: Strength
Back Squat 5×5 @ 75%

C2: Endurance (mid)
Run 2x 800 meters
Row 2x 1,000 meters
Bike 2x 1 mile
rest as needed in between sets

D: Met Con
On a 15 minute timer complete 2 rounds for time
25 Toes to Bar
25 Thrusters
100 Double Unders
25 Handstand Push Ups

Let’s Get Social