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

Tuesday, February 23, 2016

A: Skill Warm Up
8 Tabata intervals
Hollow Rocks
Arch Rocks

B: Prep
:30 sec hold each with :5 sec transition
Birth Stretch
Glute Stretch R/L
Hamstring
Couch Stretch R/L
Arm Circle

Review movements and establish weight/standard

C1&2: rest

D: Met Con

On a 24 minute clock
0:00 – 6:00 AMRAP
15 Calorie Row
15 Burpees Over the Rower
6:00 – 9:00 rest

9:00 – 15:00 AMRAP
15 Overhead Squats
15 Toes to Bar
15:00 – 18:00 rest

18:00 – 24:00 AMRAP
15 Power Cleans
15 Hand Release Push Ups
RX 135/95
BG 115/75
SC 95/65

E: Mobility
“Foam/lax Sesh”

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