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CrossFit | 10042018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 1 Minute in a false grip hang from the pull up bar

30 GHD Hip Extensions

+

Banded Shoulder Mobility

Gymnastics

Strict Ring Muscle Ups (5, 5, 5)

RX: 3X5 Unbroken sets

Scaled: 10-15 total reps

Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
Attempt your first muscle up or pull up before beginning

Work on False Grip Pull Ups

Work on False Grip Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP…

5 Ring Dips

5 Deadlifts (155/105)

5 Handstand Push Ups

5 Deadlifts
Scale all movements to remain unbroken for most of the AMRAP

Extra Credit

Metcon (5 Rounds for time)

5 Sets…

100 Meter Trueform SPRINTS
Rest as needed between sets

ALL OUT SPRINT

EMPTY THE TANK EACH TIME

PUSH YOURSELF

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