RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
6 Deadlifts
6 Good Mornings
6 Handstand Push Ups or Hand Release Push Ups
+
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
