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CrossFit | 09.14.2020

CrossFit | 09.14.2020

Warm-up
Warm-up
2 sets
10 Step Ups
10 Russian Kettlebell Swings
10 Up Downs

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
20 Weighted Step Ups 24/20 53/35
15 Kettlebell Swings 53/35
10 Burpees

B) Minimal Equipment
20 minute AMRAP
20 DB or KB Step Ups
15 DB or KB Swings
10 Burpees

C) Bodyweight
20 Step Ups
15 Vertical Jumps
10 Burpees

20 minute grind session. Look to complete each movement with little breaks. Goal is to consistently move throughout.

Extra Credit
Metcon (2 Rounds for reps)
8 Tabata Intervals Each
Hollow Rocks
Hollow Flutter Kicks

Supplemental Programming

Weightlifting
Back Squat (7)
Build up to a heavy set of 7 reps.

Accessory
Front Squat (10, 10, 10)
Use BB, DBs or KBs.
Single Leg Squat (10, 10, 10)
Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics
Weighted Pull Ups (Weight)
Pull-ups (AMRAP)

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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