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CrossFit | 11152018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

6 Deadlifts

6 Good Mornings

6 Handstand Push Ups or Hand Release Push Ups

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Dynamic Stretch

Weightlifting

Deadlift (4 X 2)

AHAP for both sets

Next week we will attempt a one rep max

Metcon

Metcon (Time)

For Time…

45 Deadlifts (225/155)

45 Handstand Push Ups
Pick a rep scheme that will allow you to complete this workout as fast as possible

You do not have to complete all the Deadlifts before moving to Handstand Push Ups

Scale the weight for the Deadlifts to allow at least 10 reps in the first set

Scale Handstand Push Ups to a shorter range of motion or Hand Release Push Ups

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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