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

Friday, December 2, 2016

A: Warm Up
3 sets
10 GHD hip extensions
10 Reverse hyper
10 Air squats
10 PVC pass throughs

B: Mobility/Prep

C: Strength
Strict Press 5×5 +5-10 lbs.
*You may do bench press

C2: Endurance
Mile benchmark
Run 1 mile.

D: Met Con
In 15 minutes complete 4 rounds
15 Bar over burpees
15 Power snatches
15 Chest to bar pull ups

RX 75/55
SC 65/45
BG 55/35

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