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

Thursday, February 18, 2016

A: Skill Warm Up

3 sets
1 rope climb
5 Burpees

B: Prep

:30 on :5 off


PVC Pipe Pass Through

Dragon Pose

Half Front Split

Lizard Pose

PVC Pipe Pass through

Review movements and establish weight/standard

C1: Strength
Push Press
3 sets x 5 reps @ 40, 50, 60%


C2: Endurance


10 minutes easy
 of Run, Row, or Bike

D: Met Con
On a 10 minute timer
6 rounds of
10 Chest to Bar Pull Ups
15 Back Squats

RX 135/95

SC 115/75

BG 95/65

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