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CrossFit | 11292018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

30 Calorie Assault Bike

+

Banded Shoulder Mobility

Weightlifting

Shoulder Press (3X3)

Use 80% of 1RM for all sets

Metcon

Metcon (Time)

4 Rounds For Time…

20/15 Calorie Assault Bike

25 Air Squats

30 Sit Ups

Extra Credit

Metcon (No Measure)

30 Kipping Deficit Handstand Push Ups
****Make sure you are completely locked out with heels against the wall at the top of every rep. Do not attempt deficit HSPU if you cannot meet the standard****

Scale to use no deficit or decrease the range of motion with an ab mat

You are not expected to completed this unbroken

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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