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

Monday, April 4, 2016

Monday
A: Warm Up
In 10 minutes do 3 sets
10 Barbell Row
10 Barbell Thrusters
10 GHD Hip Extensions
10 Push Ups

B: Mobility/Prep
:30 sec on :5 sec off
Spiderman, pigeon, cobra, scorpion, iron cross, down dog

Review movements and establish weight/standard

C1: Strength
Back Squat 4×7 @ 65%

C2: Endurance (short)
Run: 5×200 meter sprint
Row: 5×250 meter sprint
Bike: 5x.25 mile sprint
Refer to week of 1/18/16

D: Met Con
On a 10 minute timer complete 5 rounds of
12 Thrusters
12 Pull Ups

Thruster
RX 95/65
SC 75/55
BG 65/45

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