RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Calorie Assault Bike
+
Dynamic Stretch
Weightlifting
Back Squat (5, 5, 5, 5, 5)
Use 75-85% of 1RM for each set
or
Use the same weight as last week
Metcon
Metcon (Time)
For Time…
42-30-18
Push Ups
Kettlebell Swings (53/35)
Scale Push Ups & Kettlebell Swings to be broken up into big sets
Extra Credit
Barbell Row (5, 5, 5, 5, 5)
Build up to a heavy set of 5 with good form
Rest 2 minutes between sets
