Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 09.28.2020

CrossFit | 09.28.2020

Warm-up
Warm-up
3 sets
10 Air Squats
8 Burpees
6 Push Ups into Down Dog

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
30 Air Squats
20 Single Arm Devil Presses 50/35
10 Hand Stand Push Ups

B) Minimal Equipment
20 minute AMRAP
30 Air Squats
20 Single Arm DB or KB Devil Presses
10 DB or KB Push Press

C) Bodyweight
20 minute AMRAP
30 Air Squats
20 Burpees
10 Push Ups

Achieve full depth for the air squat. You should be able to manage 5 reps with one arm for the devil presses consistently. Look to complete the hspu in 1 or 2 sets.

Extra Credit
Metcon
3 sets
10/10 Opposite Arm/Leg V-Ups
15 Arch Body

Supplemental Programming

Weightlifting
Back Squat (7)
Build up to a heavy set of 7 reps.

Accessory
Front Squat (10, 10, 10)
Use BB, DBs or KBs.
Single Leg Squat (10, 10, 10)
Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics
Weighted Pull Ups (Weight)
Pull-ups (AMRAP)

Let’s Get Social