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

Thursday, March 17, 2016

A: Skill Warm Up
Hollow Rocks
Arch Body
Kipping Swings

B: Mobility/Prep
:30 sec on :5 sec off
Band Stretches (hamstring, shoulder)

Review movements and establish weight/standard

C3: Intervals
On a 10 minute timer alternating with a partner complete the following
21 – 15 – 9
Calories
Burpees

D: Met Con
On a 10 minute timer
4 rounds
15 Right Arm Dumbell Snatches 55/35
30 Double Unders
15 Left Arm Dumbell Snatches 55/35
30 Double Unders

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