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CrossFit | 12152018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Kipping Pull Up Practice

or

Bar Muscle Up Practice

Metcon

Metcon (Time)

2 Rounds For Time With a Partner and a Weighted Vest (20/15)…

100 Calorie Row

100 Thrusters (75/55)

100 Kettlebell Swings (53/35)

100 Wall Balls (20/14)

100 Calorie Assault Bike
One person working at a time

Reps must be split

Scale movements to a standard/weight that allows you to complete at least 10 reps at a time

Extra Credit

Metcon (No Measure)

4 Sets

5 Strict Pull Ups

5 Kipping Pull Ups

5 Bar Muscle Ups

or

4 Sets

8-12 Unbroken Pull Ups
Complete reps for each set unbroken

Rest as needed between each round

Modify to 4, 3, or 2 reps of each movement

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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