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

Thursday, September 21, 2017

1. Warm Up
Dynamic Drills

2. Prep
2 sets
200 Meter Run
10 Box Jumps
10 Kettlebell Swings
10 Calories
5 Strict Press

3. Met Con
800 Meter Run
70 Box Jumps 24/20
60 Kettlebell Swings 53/35
50 Calories Bike or Row
40 Strict Press 95/65

4. Gymnastics
Kipping Handstand Push Ups 4×70% of max reps

If you did 20+ kipping HSPU do, three working sets of deficit HSPU

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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