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CrossFit | 11012018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

1 Rope Climb

5 Handstand Push Ups

5 Back Squats

Weightlifting

Back Squat (5, 5, 5, 5)

Use 75-85% of 1RM for all sets

or

Use the same weight as last week for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP…

3 Rope Climbs

10 Handstand Push Up

15 Single Arm Kettlebell Front Squats (53/35)
Scale Rope Climbs to Assisted Rope Climbs, 10 Pull Ups, or 10 Bar Rows

Scale Handstand Push Ups to 15 Hand Release Push Ups

Scale the weight on the Kettlebell Front Squats or Scale to Air Squats

Mullarkey’s Extra Conditioning

RADD’s Finest Prep 10201804 (AMRAP – Rounds and Reps)

25 Minute AMRAP

15/12 Calorie Row

15 Wall Balls (20/14)

15/12 Calorie Ski

15 Pull Ups

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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