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CrossFit | 12052018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

50 Jumping Jacks

Banded Shoulder Stretches

+

Kipping Handstand Push Up Practice

Weightlifting

Deadlift (4X3)

Use 80% of 1RM for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP…

10 Handstand Push Ups

30 Air Squats
Scale Handstand Push Ups to use a shorter range of motion (no more than two ab mats), Wall Climb Handstand Push Ups, or 5 Wall Climbs

Extra Credit

Metcon (Time)

1,000 Ft Sled Drag (305/215)
10 laps down & back

6 – 45lb plates for men

4 – 45lb plates for women

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Workout From Home

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