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

Thursday, March 3, 2016

A: Skill Warm Up
30 Ring Dips

B: Prep/Mobility
:30 sec on :5 sec transition
Band stretches (hip Flexors, shoulders)

Review movements and establish weight/standard

C1&2: rest
C3: Intervals
On a 8 minute timer
Alternating with a partner complete 4 rounds of
14/12 Calories
7 Toes to Bar

D: Met Con
On a 10 minute timer complete the following for time
1,000 Meter Row
50 Bar Over Burpees
30 Deadlifts

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

Let’s Get Social