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

CrossFit | 10.03.2020

CrossFit | 10.03.2020

Warm-up
Warm-up
Dynamic Drills/Stretches
Prep each movement

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
20 Sandbag Squats
15 Burpees Over the Sandbag
10 Pull Ups

B) Minimal Equipment
20 minute AMRAP
20 Heavy Single Arm DB or KB Squats
15 Burpees Over the DB or KB
10 DB or KB Rows

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

The sandbag should be heavy an awkward. Load up a backpack or duffle bag before choosing to use a DB or KB. The purpose is to squat with something awkward.

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