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CrossFit | 12082018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

50 Jumping Jacks

Banded Shoulder Stretches

+

Headstand Practice

Kipping Handstand Push Up Practice

Metcon

Metcon (Time)

For Time…

10 Alternating Rounds Each With a Partner….

3 Bar Muscle Ups

6 Pull Ups

Rest 2 Minutes

10 Alternating Rounds Each With a Partner

10 Burpee Box Jump Overs (24/20)
Scale Bar Muscle Ups and Pull Ups to 9 Pull Ups or 12 Bar Rows

Scale Burpee Box Jumps to Burpee Step Ups or Regular Burpees

Extra Credit

Metcon (4 Rounds for time)

4 X 400 Meter Run
Score time to complete each round

Outside or on TrueForm with a vest

Rest as needed between sets

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Workout From Home

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