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

CrossFit | 09202018

RADD CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8 Minute EMOM

Even: 30 Second AMRAP Double Unders

Odd: 30 Seconds AMRAP Sit Ups

+

Banded Shoulder Mobility

Gymnastics

Strict Ring Muscle Ups

RX: 3X5 Unbroken sets

Scaled: 10-15 total reps

Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
Score max reps completed in one set

Metcon

Metcon (Time)

3 Rounds For Time…

500 Meter Row

10 Front Squat (95/65)

20 Kettlebell Swings (53/35)
400 Meter Run is RX if there are not enough rowers

Scale Front Squats & Kettlebell Swings to complete all sets unbroken

Extra Credit

Metcon (No Measure)

Accumulate 5 Minutes of a Hug Hold (90/45)

Use 45lb bumper plates

FREE Download

Workout From Home

Let’s Chat