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

CrossFit | 08.18.2020

CrossFit | 08.18.2020

Warm-up
Warm-up
2 sets
200 Meter Run
10 Air Squats
10 Sit Ups

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 3 rounds for time
800 Meter Run
25 Back Squats 95/65
20 Toes to Bar

B) Minimal equipment
Complete 3 rounds for time
800 Meter Run
25 Db or KB Squats
20 Toes to DB or KB

C) Bodyweight
Complete 3 rounds for time
800 Meter Run
25 Air Squats
20 V-Ups

The run should last 3-5 minutes. Try to go unbroken or in 2 sets for the squats. Break up the the toes to bar early to keep pace.

Extra Credit
Metcon (Weight)
3 sets
10 Arnold Presses
10 DB Curls
10 DB Rows

Supplemental Programming

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

Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs

Gymnastics
Metcon (Time)
3 sets
15 Calories
15 Dips

Use bike, rower, or ski erg

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