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

CrossFit | 02152019

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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

HAPPY BIRTHDAY COACH DAN S!!

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Warm-up

Warm-up (No Measure)

2 Sets…

5 Air Squats with a 3 second tempo on the way down and up

5 Air Squats with a 5 second pause in the bottom

10 Air Squats moderate pace

Weightlifting

Shoulder Press (3X5 )

Use the same weight as last week or add 5-10 pounds if your form is solid

Back Squat (3X3)

Use the same weight as last week or add 5-10 pounds if your form is solid

Metcon

Metcon (Time)

For Time…

21-15-9

Kettlebell Swings (53/35)

Box Jumps (24/20)

Front Squats (135/95)
Scale Kettlebell Swings to eye level swings or a lighter weight

Scale the height of the box jumps if needed

Scale the weight of the front squats if needed or use dumbbells if the front rack is challenging

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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