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

Tuesday, March 29, 2016

A: Skill Warm Up
Spend 10 minutes working on handstands hold

B: Prep
:30 sec on :5 sec off
Band Stretches (hamstring, shoulder)

Review movements and establish weight/standard

C1&2: rest

D: Met Con
“Fight Gone Bad!”
Three rounds of…
Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Box Jumps 20/18
Push Press 75/65
Row

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

E: Mobility
Skill WOD 2

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