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

Monday, March 20, 2017

A: Warm Up
Row 1,000 Meters

B: Mobility/Prep
Mobility – coach’s choice
Review Back Squats and Thruster

C1: Strength
3×5 Back Squats
Back squats should be controlled on the way down and fast on the way up.

C2: Endurance
Getsomeair
5 rounds
20 cal assault bike
30s rest
20 air squats
30s rest

D: Met Con
Complete the following in 10 minutes
30 Thrusters 135/95
20 Thrusters 165/115
10 Thrusters 185/135

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