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

CrossFit | 02142019

Announcements

SIGN UP FOR THE OPEN: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event. We will complete the workouts every Saturday during group classes from 2/23-3/23.

Register Here: https://games.crossfit.com/

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Bar Muscle Up Progressions

Kipping Swings

Kipping Re-Grip

Kipping Chest Pull Up

Kipping Chest to Bar Pull Ups Elbows Back

Kipping Chest to Bar Pull Ups As High As Possible

Kipping Bar Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP…

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle Ups

25 Double Unders
Scale the weight of the power snatches

Scale Double Unders to 50 Singles

Scale Bar Muscle Ups to Burpee Chest to Bar Pull Ups, Burpee Pull Ups, or Burpee Jumping Pull Ups

Extra Credit

Metcon (AMRAP – Reps)

Every 4 Minutes for 12 Minutes…

20 Anchored Abmat Sit Ups

15/12 Calorie Row

15 Handstand Push Ups

FREE Download

Workout From Home

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