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CrossFit | 12172018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

10 Supermans

10 Hollow Sit Ups

10 Back Squats With an Empty Barbell

Weightlifting

Back Squat (6X3)

Use 80% of 1RM for all sets

Metcon

Metcon (Time)

5 Rounds For Time

With a Weighted Vest (20/15)…

200 Ft Farmer’s Carry (53/35)

30 Air Squats
200 Ft = 2 Laps down and back

Extra Credit

Metcon (Time)

4 Rounds…

5 Unbroken Power Cleans (165/115)

10 Unbroken Handstand Push Ups
Scale weight and reps to remain unbroken for all four sets

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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