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

CrossFit | 01212019

RADD CrossFit – CrossFit

HAPPY BIRTHDAY MAX!!

WE WILL COMPLETE THE WOD BEFORE STRENGTH TODAY

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Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP…

3 Ring Muscle Ups

6 Thrusters (115/85)

24 Double Unders
Scale Ring Muscle Ups to 6 Burpee Pull Ups, 6 Burpee Jumping Pull Ups, or 6 Burpees and 6 Bar Rows

Scale the weight for the Thrusters to remain unbroken for the majority of the workout

Scale Double Unders to less reps per round or 10/8 Assault Bike Calories

Weightlifting

Back Squat (6X2)

Keep the weight light and work on technique or build up to a heavy set of 2 if your form is solid

Beauty & the Beast Prep

Beauty and the Beast Prep 1 (Time)

4 Rounds For Time…

25’ Handstand Walk or 50’ Bear Crawl

20/15 Calorie Row

10 Defecit Handstand Push Ups

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Workout From Home

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