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

Wednesday, February 10, 2016

A: Skill Warm Up
(HSPU) 6 min EMOM
Even: :30 sec Handstand Hold
ODD: 10 Kettlebell Swings

B: Prep
:30 sec hold each with :5 sec transition
Dragon Pose tall
Dragon Pose floor
Pigeon
Down Dog

Review movements and establish weight/standard

C1: Strength
Deadlift
8 sets x 3 reps @ 85%
C2: Endurance (long)
Run:
2 sets x 800 meter
2 sets x 400 meter
Row:
2 sets x 1,000 meter
2 sets x 500 meter
Bike:
2 sets x 1 mile
2 sets x .50 mile

D: Met Con
On a 10 minute timer
10 rounds for time
1 Rope Climb
10 Hand Release Push ups

Rope
RX 12 feet
SC As high as possible
BG 5 Toes to Bar

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