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

Monday, March 7, 2016

If you plan to redo 16.2 today please check with the coach on the floor before the class begins to see if there is space available.

A: Warm Up
In 8 minutes
3 sets
10 Dumbell Row
10 Air Squats
10 GHD Hip Extensions
5 Inverted Push Ups

B: Mobility/Prep
:30 sec on :5 sec
Butterfly Stretch
Toe Touch
Standing Straddle
Dragon Pose

Review movements and establish weight/standard

C1: Strength
Front Squat
5 sets x 5 reps @ 75%
C2: Endurance (mid)
Run: 800 meters
Row: 1,000 Meters
Bike: 1 mile for time
Refer to week of 1/12/16

D: Met Con
12 minute AMRAP
5 Handstand Push Ups
10 Pull Ups
15 Box Jumps 24/20

HSPU
RX Full ROM
SC Negative
BG Inverted

Pull Up
RX Full ROM
SC 5 Negatives
BG Ring Row

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