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

CrossFit | 12122018

RADD CrossFit – CrossFit

Click Here to See The Kipping Pull Up Progression: https://youtu.be/4ZJMblG5apg

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Warm-up

Warm-up (No Measure)

Kipping Pull Up/Muscle Up Progressions

Weightlifting

Deadlift (5X3)

Use 80% of 1RM for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP…

10 Deadlift (225/155)

10 Burpee Bar Muscle Ups
Scale Deadlifts to remain unbroken or two sets for the majority of the workout

Scale Burpee Bar Muscle Ups to Burpee Pull Ups, or 10 Burpees/10 Bar Rows

Extra Credit

Metcon (10 Rounds for time)

10 X 100 Meter TrueForm Sprints
Rest as needed between sets

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Workout From Home

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