RADD CrossFit – CrossFit
HAPPY BIRTHDAY TOD!!
Warm-up
Warm-up (No Measure)
Dynamic Stretches
+
10 PVC Pipe Pass throughs
10 Windmills
10 Overhead Squats
Weightlifting
Bench Press (3X5 )
Use the same weight as last week or add 5 pounds if your form is solid
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP…
5 Strict Pull Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Scale Strict Pull Ups to Banded Pull Ups or Seated Pull Ups
Scale the weight of the Overhead Squats to remain unbroken
Deadlifts should be the same weight as the Overhead Squat
Use the Deadlifts to Recover, but keep a steady pace and pause at the top to catch your breath while you move
