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

Monday, February 22, 2016

Please be aware that we have made some minor changes to our weekly template. Monday we will focus on lower body and Friday upper body for strength. You must choose either strength or endurance and stick with it for the next 6 week training cycle. Olympic Lifting will be on Wednesdays. Interval work will be on Thursdays. Please speak with your coach if you have any questions.

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A: Warm Up
5 minute AMRAP
10 Air Squats
10 Burpees
20 Double Unders

B: Mobility/Prep
:30 sec hold each with :5sec transition
Birth Stretch
Glute Stretch R/L
Hamstring
Couch Stretch R/L
Arm Circle

Review movements and establish weight/standard

C1: Strength
Front Squat
Find a 5 rep max
C2: Endurance (short)
Run:
4 sets x 200 meter sprint
Row:
4 sets x 250 meter sprint
Bike:
4 sets x .25 mile sprint

D: Met Con
12 minute AMRAP
50 Double Unders
15 Kettlebell Swings 53/35
10 Push Jerks

RX 135/95
SC 115/75
BG 95/65

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