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

Thursday, April 7, 2016

A: Practice
Spend 10 minutes working on pull ups
Negatives, Strict, Kipping, Butterfly kip

B: Mobility/Prep
:30 sec on :5 sec off
Spiderman, pigeon, cobra, scorpion, iron cross, down dog

Review movements and establish weight/standard

C3: Intervals
EMOM 10 min
2 Clean and Jerks
6 Bar Over Burpees

D: Met Con
On a 12 minute timer complete the following for time
50-40-30-20-10
Anchored Abmat Sit Ups
25-20-15-10-5
Push Jerks

RX 95/65
SC 75/55
BG 65/45

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