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

Tuesday, April 11, 2017

A: Warm Up
3 sets
200 Meter Run
15 Burpees

B: Mobility/Prep
Mobility – coach’s choice
Review bar hangs and pull ups

C1: Gymnastics
8 sets
30 sec Bar Hang
10 sec rest
Focus on maintaining a hollow position on the pull up bar. Note the time per round.

D: Met Con
Complete for time
800 Meter Run
40 Pull Ups
600 Meter Run
30 Pull Ups
400 Meter Run
20 Pull Ups

Scale the number of pull ups per round. Do ring or bar rows if unable to do unassisted pull ups.

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