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CrossFit | 11072018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

8 Minutes to establish a max Free Standing Handstand Hold and/or max distance Handstand Walk

Weightlifting

Shoulder Press (8 X 3)

All Sets Should be heavy 85%+

Use the same weight for all sets

Metcon

Metcon (Time)

5 Rounds for Time…

10 Handstand Push Ups

8 Cleans (165/115)
Scale Handstand Push Ups to use a shorter range of motion or 5 Wall Climbs

Squat Cleans or Power Cleans are considered Rx

Cleans should be challenging and do not have to be unbroken

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

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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