RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Accumulate 2 Minutes in a false grip hang from the pull up bar
+
Banded Shoulder Stretch
Gymnastics
Strict Ring Muscle Ups (5, 5, 5)
RX: 3X5 Unbroken sets
Scaled: 10-15 total reps
Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
https://youtu.be/SF4c5whLWlg
Metcon
Metcon (Time)
For Time…
1 Mile Run With a Weighted Vest (20/15)
Wear a weight vest if your fastest mile time is 10 minutes or less
1 Mile is two 800 Meter Laps
You may start at the bottom of the hill
Extra Credit
Metcon (No Measure)
5,000 Meter Row
Moderate Pace
