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

Tuesday, October 24, 2017

1. Warm Up
3 sets
10 Right Arm Dumbbell Row
10 Left Arm Dumbbell Row
10 GHD Hip Extensions or Reverse Hyper

2. Prep
3 sets
250 Meter Row
6 Kettlebell Swings
6 Pull Ups

3. Met Con
Complete 3 rounds
500 Meter Row
21 Kettlebell Swings 53/35
12 Pull Ups

4. Gymnastics
Chest to Bar Pull Up Practice

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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