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

Friday, January 6, 2016

Warm Up: Dynamic Drills

High Knees
Butt Kicks
Side Shuffle
Carioca
Back Pedal
Toy Soldier
Knee Hugs
Quad Stretch
External Rotation Hip

Endurance: Mechanics

3 rounds

400m row
rest 1 min
15 cal assault bike
rest 1 min
10 air squats
rest 1 min

WOD: 5 Rounds for Time

10 Kettlebell Swings
10 Box Jumps
10 Goblet Squats

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