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

Saturday

Saturday

Warm-up
Warm-up
Dynamic Drills (25-50ft., or in place)
High Knees
Butt Kicks
Back Pedal
Side Shuffle
Karaoke
Frankenstein
Walking Knee hugs
Walking Quad Stretch
Walking Lunge and Rotate
Bear Crawl

1 set
10 Air Squats
10 Front Squats
10 Push Press
10 Thrusters

Workout
Metcon (Time)
Complete 10 rounds
10 Thrusters
10 Burpees

*Scaling options
Thrusters – Use DB, KB, backpack, or odd object

Optional Finisher
Metcon
2 SETS
15 Weighted Sit Ups
15 Glute Bridges
15 Hollow Rocks
-Rest as needed b/t Sets-

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