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

Friday, December 16, 2016

A: Warm Up
8 reverse “Tabata” intervals
L sit hold

B: Mobility/Prep
C1: Strength

Strict press or bench press 3×5 Deload

C2: Endurance

4s

4 rounds

400 m row

200 m run

Moderate pace

D: Met Con
Complete in 12 minutes
15 Kettlebell Swings 53/35
5 Overhead Squats 185/135
15 Kettlebell Swings 53/35
4 Overhead Squats
15 Kettlebell Swings 53/35
3 Overhead Squats
15 Kettlebell Swings 53/35
2 Overhead Squats
15 Kettlebell Swings 53/35
1 Overhead Squats

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