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

Thursday, November 2, 2017

1. Warm Up
3 sets
10 Hip Extensions or Reverse Hyper
10 Vertical Jumps
5-10 Pull Ups

2. Prep
3 sets
5 Deadlifts
8 Box Jumps

3. Met Con
EMOM 20 minutes
EVEN: 5 Deadlifts @ 1 ½ BW
ODD:
15 Box Jumps 14/20

4. Gymnastics
3 sets
30 sec Max Calorie Bike
30 sec Max Chest to Bar Pull Ups
Goal is to sprint each sets. Rest/recover as needed in between sets.

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