RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Minute EMOM…
Even: Overhead Press Hold (Empty Barbell)
Odd: Squat Hold
+
Dynamic Stretch
Weightlifting
Shoulder Press (5, 5, 5, 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP…
50 Wall Balls (20/14)
75 Box Jumps or Step Ups (24/20)
50 Knees to Elbow
75 Air Squats
50 Assault Bike
75 Anchored Ab Mat Sit Ups
Grind through this one
Finish the reps for each movement before moving on to the next one
Rest as much as you need, not as much as you want
Extra Credit
Metcon (No Measure)
150 Air Squats with a Weighted Vest (20/15)
