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

Monday, February 8, 2016

A: Skill Warm Up
(Toes to bar)
6 minute AMRAP
10 Toes to Bar
15 Air Squats

B: Prep
Back/Front Squat Review
Hip Mobility

C1: Strength
Back Squat
8 sets x 3 reps @ 85%
C2: Endurance (long)
Run:
2 sets x 800 meter
2 sets x 400 meter
Row:
2 sets x 1,000 meter
2 sets x 500 meter
Bike:
2 sets x 1 mile
2 sets x .50 mile

D: Met Con
On a 12 minute timer complete
21-18-15-12-9 reps for time
Double-unders
Front squat

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

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