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

Thursday, March 10, 2016

A: Skill Warm Up
30 Weighted Pull Ups

B: Mobility/Prep
:30 sec on :5 sec
Butterfly Stretch
Toe Touch Straight
Toe Touch Right
Toe Touch Left
Standing Straddle
Dragon Pose

Review movements and establish weight/standard

C1&2: rest
C3: Intervals
EMOM 6 minutes
10 Wall Balls
10 Kettlebell Swings

D: Met Con
On a 10 minute timer complete the following
30 Deadlifts
30 Toes to Bar
30 Burpee Box Jumps 30/24
30 Overhead Squats

Deadlifts
RX 225/155
SC 205/135
BG 185/105

Overhead Squats
RX 135/95
SC 115/75
BG 95/65

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