Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 10152018

RADD CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets

6 Back Squats with an empty barbell out of the rack

6 Push Ups

+

Dynamic Stretch

Weightlifting

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

Use 75-85% of 1RM for each set

or

Use the same weight as last week

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP With a Weighted Vest (20/15)…

6 Push Ups

12 Squats
Use a vest if you can complete 10 or more Push Ups RX without the vest

Scale Push Ups to Worm Ups or Knee Assisted

Mullarkey’s Extra Conditioning

RADD’s Finest Prep 10201801 (AMRAP – Rounds)

20 Minute EMOM…

5 Squat Snatches 75/55

20 Double Unders
Modify so you consistently get 20 seconds of rest

Score rounds completed

5 Free Workouts

FREE Download – Baseline Nutrition Plan

Request Information