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

CrossFit | 05.19.2020

CrossFit | 05.19.2020

Warm-up
Warm-up
1 set
20 Air Squats
10 Handstand Push Ups
5 Hang Power Cleans

Workout
Metcon (Time)
A) CrossFit
15 minute AMRAP
20 Air Squats
10 Handstand Push Ups
5 Hang Power Cleans 135/95

B) Minimal Equipment
15 minute AMRAP
20 Air Squats
10 Dumbbell or Kettlebell Push Press
10 Dumbbell or Kettlebell Hang Power Cleans

C) Bodyweight
15 minute AMRAP
20 Air Squats
10 Backpack Push Press
10 Backpack Hang Power Cleans

Looking for 6-9 rounds. Air squats are unbroken and smooth throughout. Handstand push ups can be modified by shortening the reps, shortening ROM, kick ups, box HSPU or 5 wall climbs. Goal is to get inverted for HSPU. Use option B or C if you do not have a wall. Hang power cleans should challenge grip but unbroken for 5 reps the majority of the workout. Use option B or C if you do not have a barbell.

Extra Credit
Metcon
3 sets
10/10 Single Leg Glute Bridges
10 Leg Raises
20 Swimmer Kicks

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