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

CrossFit | 03062019

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Dynamic Stretches

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10 PVC Pipe Pass throughs

10 Windmills

10 Overhead Squats

Weightlifting

Bench Press (3X5 )

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

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP…

5 Strict Pull Ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)
Scale Strict Pull Ups to Banded Pull Ups or Seated Pull Ups

Scale the weight of the Overhead Squats to remain unbroken

Deadlifts should be the same weight as the Overhead Squat

Use the Deadlifts to Recover, but keep a steady pace and pause at the top to catch your breath while you move

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