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

CrossFit | 07.17.2020

CrossFit | 07.17.2020

Warm-up
Warm-up
4 minute warm up run

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
20 minute AMRAP
100 ft. Walking Lunge
10 Burpees
200 ft. Shuttle Run
25 Air Squats

B) Minimal
20 minute AMRAP
50 Lunge Steps
10 Burpees
200 Meter Run
25 Air Squats

Set a distance of 25 or 50 feet for the walking lunge and the shuttle runs. If do not have the room then complete 50 lunges and run 200 meters or 1-1:30 of cardio.

Extra Credit
Metcon (Time)
50 Flutter Kicks
50 Scissors Kicks
50 Swimmers Kicks

Break up as needed

Supplemental Programming

Weightlifting
Shoulder Press (5, 5, 5)
Build up to a heavy set of 5 reps

Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells

Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (Time)
3 sets
5 Muscle Ups

FREE Download

Workout From Home

Let’s Chat