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

CrossFit | 10.30.2020

CrossFit | 10.30.2020

Warm-up
Warm-up
2-3 sets
10 Empty Barbell Back Squats
10 Sit Ups

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
21-15-9 reps for time
Back Squat 135/95
Toes to Bar

B) Minimal Equipment
21-15-9 reps for time
DB or KB Squats
Toes to DB or KB

C) Body weight
21-15-9 reps for time
Air Squats
V-Ups

The barbell will be taken from the ground. You should be able to complete the first set or 21 in less than three sets. Break up the T2B early to avoid failure. Looking to complete this one on 4-10 minutes.

Extra Credit
Metcon
3 sets
10 Weighted Sit Ups
20 Sit Ups (unweighted)
:30 Hollow Hold

Supplemental Programming

Weightlifting
Shoulder Press (5, 5, 5)
Build up to 3 working sets of 5 reps

Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells

Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Muscle-ups (Max reps)

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