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

CrossFit | 01022019

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

6 Calorie Bike

6 Toes To Bar

6 Deadlift

6 Wall Balls

6 Kettlebell Swings

Weightlifting

Deadlift (8X3)

Use 80% of 1RM for all sets

Metcon

Metcon (Time)

3 Rounds For Time…

20/18 Calorie Bike Sprint

Rest 1 Minute

20 Box Jumps (24/20)

20 Toes to Bar

20 Wall Balls (20/14)

20 Kettlebell Swings (53/35)

Rest 1 Minute
The Bike is a sprint. Try to sprint above the Watts recommended below and hold on as long as possible –

Advanced: 1200+ Watts

Intermediate: 900+ Watts

Beginner: 700+ Watts

Scale movements to complete unbroken or in 2 sets

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