Announcements
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RADD CrossFit – CrossFit
HAPPY BIRTHDAY COACH DAN S!!
Warm-up
Warm-up (No Measure)
2 Sets…
5 Air Squats with a 3 second tempo on the way down and up
5 Air Squats with a 5 second pause in the bottom
10 Air Squats moderate pace
Weightlifting
Shoulder Press (3X5 )
Use the same weight as last week or add 5-10 pounds if your form is solid
Back Squat (3X3)
Use the same weight as last week or add 5-10 pounds if your form is solid
Metcon
Metcon (Time)
For Time…
21-15-9
Kettlebell Swings (53/35)
Box Jumps (24/20)
Front Squats (135/95)
Scale Kettlebell Swings to eye level swings or a lighter weight
Scale the height of the box jumps if needed
Scale the weight of the front squats if needed or use dumbbells if the front rack is challenging