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

CrossFit | 07.11.2020

CrossFit | 07.11.2020

Warm-up
Warm-up
400 Meter Run

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete 2 rounds
800 Meter Run
100 Air Squats
50 Burpees
25 Single Arm Devil Press Thrusters 50/35

B) Minimal Equipment
Complete 2 rounds
800 Meter Run
100 Air Squats
50 Burpees
25 Single Arm DB or KB Devil Press Thrusters

C) Bodyweight
Complete 2 rounds
800 Meter Run
100 Air Squats
50 Burpees
25 Burpee Squat Jumps

The run should be 3-5 minutes of cardio. Try to move smooth and steady throughout the squats and burpees. For the devil press thrusters choose a weight that will allow you to consistently move throughout with one arm alternating every 5 reps. Perform burrpee squat jumps if you do not have weight.

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