RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets With an Empty Barbell…
10 Thrusters
10 Back Squats
20 Double Unders
+
Dynamic Stretch
Weightlifting
Back Squat (5, 5, 5, 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP…
3 Ring Muscle Ups
6 Thrusters (95/65)
24 Double Unders
Scale Ring MUPs to 3 Bar MUPs, 6 C2B Pull Ups, or 6 Chin Over Bar Pull Ups
Scale Thrusters to remain unbroken throughout the workout.
Scale Double Unders to 30 seconds of Double Unders or 8 Calorie Bike
Extra Credit
Metcon (No Measure)
T-Spine Smash – Foam Roll & Lacrosse Ball