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

Friday, November 18, 2016

A: Warm Up
30 GHD hip extensions
30 Reverse hyper
30 Air squats

B: Mobility/Prep

C: Strength
Strict Press 5, 3, 2, 1, 1, 1 reps
*You may do bench press

C2: Endurance
Midline
4 rounds
10 Kettlebell swings
400 Meter run

D: Met Con
In 12 minutes complete

1,000 Meter row

30 Hang squat clean Thrusters
30 Bar muscle ups

RX 115/75

SC 95/65
BG 75/55

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