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

Tuesday, April 12, 2016

A: Practice
Spend 10 minutes on
:30 sec L Sit Holds
:30 sec Handstand Holds

B: Mobility/Prep
:30 sec on :5 sec off
Band Stretches (hamstring, shoulders)

Review movements and establish weight/standard

C1&2: rest

D: Met Con
On an 18 minute timer
40 Burpee Box Jumps 24/20
40 Overhead Squats
30 Burpee Box Jumps 24/20
30 Overhead Squats
20 Burpee Box Jumps 24/20
20 Overhead Squats
10 Burpee Box Jumps 24/20
10 Overhead Squats

OHS Weight will increase as reps decrease

Men RX 75, 135, 165, 185
Women RX 45, 75, 95, 105

Scale weight accordingly. Sub front squats for mobility restrictions.

E: Mobility
“Short and Sweet Shoulders”

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