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

CrossFit | 11282018

RADD CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets…

10/8 Calorie Row

10 Deadlifts with an empty barbell

+

Dynamic Stretch

Weightlifting

Deadlift (3X3)

Use 80% of 1RM for all sets

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes for 5 Sets…

20/15 Calorie Row

12 Burpee Box Jumps (24/20)
Scale work to complete in 2 minutes or less for at least the first 3 rounds

Score time to complete each round

Extra Credit

Metcon (4 Rounds for reps)

4 Sets…

Rest as needed between sets

2-4 Kipping Ring Muscle Ups

3-6 Strict Ring Dips
Scale reps to complete muscle ups and dips unbroken each round

Score reps completed per set (total 10 reps max per round)

FREE Download

Workout From Home

Let’s Chat