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

Thursday, September 29, 2016

A: Practice
3 minute Dynamic
10 minutes working on
One arm Overhead Squats

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C3: Intervals
EMOM 8 minutes
30 sec AMRAP Push Jerk 135/95
30 sec AMRAP Cal Row

D: Met Con
In 8 minutes complete
21 Overhead Squats
21 Pull Ups

15 Overhead Squats
15 Chest to Bar Pull Ups

9 Overhead Squats
9 Bar Muscle Ups

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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