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

Thursday, February 11, 2015

A: Skill Warm Up
(Muscle Up)
Transition Drill
RX Kip on Rings
SC Elevated
BG Back on Ground

B: Prep
:30 sec hold each with :5 sec transition
Dragon Pose tall
Dragon Pose floor
Pigeon
Down Dog
Review movements and establish weight/standard

C1: Strength
Press
8 sets x 3 reps @ 85%
C2: Endurance (long)
Run:
2 sets x 800 meter
2 sets x 400 meter
Row:
2 sets x 1,000 meter
2 sets x 500 meter
Bike:
2 sets x 1 mile
2 sets x .50 mile

D: Met Con
On a 12 minute timer
50 Wall Balls 30/20
50 Anchored Abmat Sit Ups
30 Wall Balls 30/20
30 Anchored Abmat Sit Ups
20 Wall Balls 30/20
20 Anchored Abmat Sit Ups

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