Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

WOD

CrossFit | 07.15.2020
Warm-up
Warm-up
2 sets
2-3 Pull Ups
5 Burpees
10 Lunges
200 Meter Run

Dynamic Stretches
Metcon
Metcon (AMRAP - Rounds and Reps)
A) RX
25 minute AMRAP
5 Pull Ups
10 Burpees
20 Lunges
200 Meter Run
*Wear a 20/14 vest

B) Minimal Equipment
25 minute AMRAP
5 DB or KB Row
10 Burpees
20 Lunges
200 Meter Run
*With a weighted backpack

C) Bodyweight
25 minute AMRAP
15 Sit Ups
10 Burpees
20 Lunges
200 Meter Run
Pull ups are meant to be unbroken throughout. Reduce the reps or perform jumping, or body rows. Perform DB or KB rows or 15 sit ups if you have no equipment. If using a vest you should be moving consistently throughout for the lunges, burpees and run.
Extra Credit
Metcon (Time)
1 set
30 Right Side V-Ups
30 Left Side V-Ups
30 V-Ups
30 Toes to DB or KB
Rest as needed in between transitions.
Supplemental Programming
Weightlifting
Snatch Complex (Weight)
Hang Snatch
Power Snatch
Overhead Squat
Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.
Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon (Time)
3 sets
20 Toes to Bar (unbroken)
Look to go unbroken for the t2b