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

Monday, January 30, 2017

A: Warm Up
2 sets with an empty barbell
15 Front Squats
15 Push Press
15 Power Snatches

B: Mobility/Prep

C1: Strength
Front Squat
Build up to a heavy set of 3 reps

C2: Endurance
Strong n smooth
3 rounds
30 Calorie assault bike
200 m row
10 air squat

D: Met Con
Complete in 12 minutes
21-15-9 reps
Wall balls 20/14
Toes to bar
Power Snatches 95/65

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