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

CrossFit | 02012019

Announcements

**The 6:30 PM Group Class is Cancelled on Friday, February 1st**

Beauty and the Beast
Warm Up: 6:30 PM
First Heat: 7:00 PM

RADD CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets (establish standards for both workouts)…

6 Calorie Row

6 Deadlifts

6 Handstand Push Ups or Push Jerks

6 Burpee Box Jumps

6 Wall Balls

6 Kettlebell Swings

3 bar Muscle Ups or 6 Toes to Bar

Metcon

Beauty and the Beast WOD 1 (AMRAP – Rounds and Reps)

12 Minute AMRAP With a Partner (M/F if possible)…

RX: 40 Deadlift (135) | Scaled: 40 Deadlift (95)

RX: 30 Calorie Row | Scaled: 30 Calorie Row

​​​​​​​RX: 20 Handstand Push Ups | Scaled: 20 Shoulder to Overhead (65)
The reps do not have to be split between partners

The weight for Shoulder to Overhead and Deadlift are the same for men and women

Rest a maximum of 4 minutes between WODs

Beauty and the Beast WOD 2 (AMRAP – Rounds and Reps)

18 Minute AMRAP With a Partner (M/F if possible)…

RX: 5 Bar Muscle Ups | Scaled: 5 Toes to Bar

RX: 10 Burpee Box Jumps 24 | Scaled: 10 Burpee Step Ups 20

RX: 15 Wall Balls 20/14 | Scaled: 15 Wall Balls 14/10

RX: 20 Kettlebell Swings 53/35 | Scaled: 20 Kettlebell Swings 35/26
The reps do not have to be split between partners

FREE Download

Workout From Home

Let’s Chat