RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
10 Calorie Bike
10 Supermans
10 Hollow Sit Ups
+
Dynamic Stretch
Metcon
Metcon (AMRAP – Reps)
AMRAP With a Partner
0 – 4 Minutes Assault Bike Calories
4 – 8 Minutes Defecit Push Ups (25/10)
8 – 12 Minutes Strict Pull Ups
12 – 16 Minutes Box Jumps (30/24)
16 – 20 Minutes Reverse Burpees
Scale Defecit Push Ups to Push Ups or Snake Ups
Scale Strict Pull Ups to Kipping Pull Ups or Bar Rows (No Jumping Pull Ups)
Scale the height of the Box Jumps