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

CrossFit | 06.13.2020

CrossFit | 06.13.2020

Warm-up
Warm-up
400 Meter Run
Dynamic Drills

Metcon
Metcon (Time)
A) CrossFit
Complete the following for time
5 sets of the Dumbbell Complex
400 Meter Run (Lap around Clifton Park)
4 sets of the Dumbbell Complex
400 Meter Run (Lap around Clifton Park)
3 sets of the Dumbbell Complex
400 Meter Run (Lap around Clifton Park)
2 sets of the Dumbbell Complex
400 Meter Run (Lap around Clifton Park)
1 sets of the Dumbbell Complex
400 Meter Run (Lap around Clifton Park)

Dumbbell Complex 50/35
3 Right Arm Dumbbell Push Up
6 Right Arm Dumbbell Deadlift
6 Right Arm Dumbbell Clean
6 Right Arm Dumbbell Lunges

3 Left Arm Dumbbell Push Up
6 Left Arm Dumbbell Deadlift
6 Left Arm Dumbbell Clean
6 Left Arm Dumbbell Lunges

B) Minimal Equipment
Complete the following for time
5 sets of the Complex
400 Meter Run
4 sets of the Complex
400 Meter Run
3 sets of the Complex
400 Meter Run
2 sets of the Complex
400 Meter Run
1 sets of the Dumbbell Complex
400 Meter Run

Complex
6 Push Up
6 Right Arm Deadlift
6 Right Arm Clean
6 Right Arm Lunges
3 Push Up
6 Left Arm Deadlift
6 Left Arm Clean
6 Left Arm Lunges

C) Bodyweight
Complete the following for time
5 sets of the BW Complex
400 Meter Run
4 sets of the BW Complex
400 Meter Run
3 sets of the BW Complex
400 Meter Run
2 sets of the BW Complex
400 Meter Run
1 sets of the BW Complex
400 Meter Run

Bodyweight Complex
6 push ups
12 toe touches
12 vertical jumps
12 lunges

Run is roughly 400-500 meters. Choose a weight that you are able to hang on to with one arm through the complex.

FREE Download

Workout From Home

Let’s Chat