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

CrossFit | 10242018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

8 Tabata Rounds Double Unders

or

4 Minute Double Under Practice

Weightlifting

Shoulder Press (5, 5, 5, 5, 5, 5, 5, 5, 5)

Use 75-85% of 1RM for all sets

Use the same weight as last week for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP…

30 Double Unders

10 Knees to Elbow

30 Double Unders

10 Pull Ups
Rx+ Chest to Bar Pull Ups (Scale up only if you can complete 10 unbroken C2B for the majority of the workout)

Scale Double Unders to 15 reps or 10 Calorie Bike

Scale range of motion for Toes to Bar or scale to V-Ups

Scale Pull Ups to Jumping Pull Ups or Bar Rows

Mullarkey’s Extra Conditioning

RADD’s Finest Prep 10201803 (3 Rounds for time)

1 Round Every 3 Minutes x 3 rounds

5 Thrusters (heavy)

10 Burpees

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