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

CrossFit | 10.22.2020

CrossFit | 10.22.2020

Warm-up
Warm-up
Dynamic Stretch

Metcon
Metcon (2 Rounds for reps)
A/B/C) RX/Minimal Equipment/Bodyweight
2 sets
1 Mile Run
rest as needed between each run

Looking to complete the run on under 10 minutes for each set. Use rower, bike or ski erg and substitute for equal time frame for cardio.

Run 80-85% effort if you have been running.

Run 70-75% effort if you have been inconsistent with running.

Run/walk for a total time of 10 minutes.

Extra Credit
Metcon (AMRAP – Reps)
3 sets
:30 Weighted Trunk Twists
:30 V sit Hold
:30 rest

post your trunk twist reps

Supplemental Programming

Weightlifting
Deadlift (7)
Build up to a heavy set of 7 reps

Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 10-15 Box Jumps
Odd: 5-10 Handstand Push Ups

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