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

Monday, February 15, 2016

A: Skill Warm Up
(Pull Up)
3×10 Weighted Pull Ups
Learning – Negatives
Practice – Strict
Performance – Weighted

B: Prep
10 PVC Pipe Pass Through
:30 on :5 off
Dragon Pose
Half Front Split
Lizard Pose
10 PVC Pipe Pass through

Review movements and establish weight/standard

C1: Strength
Back Squat
3 sets x 5 reps @ 40, 50, 60%
C2: Endurance
10 minutes easy
Run, Row, Bike

D: Met Con
On a 20 minute timer
40, 30, 20, 10 reps of Thrusters

In between each set do a round of
10 Box Jump Over 24/20
20 Kettlebell Swings 53/35
30 Anchored Abmat Sit Ups

RX 75/55
SC 65/45
BG 55/35

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