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

CrossFit | 01122019

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

10 Calorie Bike

10 Supermans

10 Hollow Sit Ups

+

Dynamic Stretch

Metcon

Metcon (AMRAP – Reps)

AMRAP With a Partner

0 – 4 Minutes Assault Bike Calories

4 – 8 Minutes Defecit Push Ups (25/10)

8 – 12 Minutes Strict Pull Ups

12 – 16 Minutes Box Jumps (30/24)

16 – 20 Minutes Reverse Burpees
Scale Defecit Push Ups to Push Ups or Snake Ups

Scale Strict Pull Ups to Kipping Pull Ups or Bar Rows (No Jumping Pull Ups)

Scale the height of the Box Jumps

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