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

CrossFit | 10.31.2020

CrossFit | 10.31.2020

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

Metcon
Metcon (Time)
A) RX
Complete 5 rounds for time
10 Right Arm Dumbbell Clean and Jerk 50/35
15 Burpees
10 Left Arm Dumbbell Clean and Jerk 50/35
20 Single Arm Dumbbell Front Rack Step Ups 24/20 50/35
30 Double Unders

B) Minimal Equipment
Complete 5 rounds for time
10 Right Arm DB or KB Clean and Jerk
15 Burpees
10 Left Arm DB or KB Clean and Jerk
20 Single Arm DB or KB Front Rack Weighted Step Ups
60 Single Unders

C) Bodyweight
Complete 5 rounds for time
20 Vertical Jumps
15 Burpees
20 Step Ups
60 Jumping Jacks

Choose weight/standards that you are able to move consistently throughout.

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