RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets…
10 Calorie Row
10 Sit Ups
10 Inchworms
+
Med Ball Squat Clean Progressions
3 Deadlifts
3 Deadlift-Shrugs
3 Front Squats
3 Pull Unders From the Hip
3 Medicine Ball Squat Cleans
Practice touch and go reps to make sure timing is right
Weightlifting
Deadlift (1X5)
Use the same weight as last week or add 5-10 pounds if your form is solid
Metcon
Metcon (AMRAP – Reps)
5 Rounds For Reps…
1 Minute Calorie Row
1 Minute Med Ball Squat Cleans (20/14)
1 Minute Ab Mat Sit Ups
1 Minute Rest
Scale the weight of the Med Ball Squat Cleans if needed
