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CrossFit | 10012018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

30 Calorie Assault Bike

+

Dynamic Stretch

Weightlifting

Back Squat (5, 5, 5, 5, 5)

Use 75-85% of 1RM for each set

or

Use the same weight as last week

Metcon

Metcon (Time)

For Time…

42-30-18

Push Ups

Kettlebell Swings (53/35)
Scale Push Ups & Kettlebell Swings to be broken up into big sets

Extra Credit

Barbell Row (5, 5, 5, 5, 5)

Build up to a heavy set of 5 with good form

Rest 2 minutes between sets

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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