RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets with an empty barbell…
15 Calorie Bike
15 Back Squats
15 Thrusters
Weightlifting
Back Squat (3X5 )
Use the same weight as last week or add 5 pounds if your form is solid
Metcon
Metcon (Time)
For Time…
75 Thrusters (45/35)
35/25 Calorie Assault Bike
Directly Into…
6, 9, 12, 15
Chest to Bar Pull-Ups
Handstand Push-ups
Dumbbell Front Squats (50/35)
Scale Thrusters to a light weight that allows you to complete big sets (15-20 reps)
Scale Chest to Bar Pull Ups to Pull Ups, Jumping Pull Ups, or Double the number of Bar Rows
Scale Hand Stand Push Ups to double the amount of Hand Release Push Ups
Scale the weight of the Dumbell Front Squats if needed