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

CrossFit | 09262018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 Minute EMOM…

Even: Overhead Press Hold (Empty Barbell)

Odd: Squat Hold

+

Dynamic Stretch

Weightlifting

Shoulder Press (5, 5, 5, 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP…

50 Wall Balls (20/14)

75 Box Jumps or Step Ups (24/20)

50 Knees to Elbow

75 Air Squats

50 Assault Bike

75 Anchored Ab Mat Sit Ups
Grind through this one

Finish the reps for each movement before moving on to the next one

Rest as much as you need, not as much as you want

Extra Credit

Metcon (No Measure)

150 Air Squats with a Weighted Vest (20/15)

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