RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
10 High-Hang Power Snatches (PVC Pipe or Empty Barbell)
10 Overhead Squats
10 Kipping Swings
+
Dynamic Stretch (Spiderman, Pigeon, Iron Cross)
Weightlifting
High-Hang Squat Snatch (3, 3, 3, 3, 3)
AHAP (as heavy as possible ) for all 5 sets
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Maintain standards throughout the workout:
Pull Up – chin over bar at the top & full lockout at the bottom
Push Up – hips in line with shoulders at the top & chest touches the ground at the bottom
Squat – hips in line with knees & shoulders at the top & butt below parrallel at the bottom
