Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

Thursday, December 28, 2017

1. Warm Up
3 sets
10 Calories Bike
50 ft. Bear Crawl
15 Sit Ups

2. Prep
3 sets
6 Front Squats
6 Kettlebell Swings

3. Met Con
3 max sets for total combined reps
Front Squats 165/105
Kettlebell Swings 53/35
Rest as needed between each attempt

4. Gymnastics
Complete the following
15 Strict Pull Ups
20 Kipping Pull Ups
10 Bar Muscle Ups
20 Kipping Pull Ups
15 Strict Pull Ups

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