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

Thursday, February 4, 2016

A: Skill Warm Up
(Muscle Up)
5 min AMRAP
15 Sit Ups
3 Muscle Ups
Learning – 6 Pull ups
Practice – Bar
Performance – Rings

B: Prep
2 sets
250 Meter Row
10 Press
10 Push Press
Band Stretches

C1: Strength
Press
5 sets x 5 reps @ 75%
C2: Endurance (mid)
4 sets 2 min on 1 min off
Run, Row, Bike

D: Met Con
5 minutes at each station followed by one minute rest
Row Calories
Double Unders
Box Step Ups 35/25

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