RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
5 Press
5 Push Press
5 Push Jerk Drops
5 Push Jerks
+
Banded Shoulder Mobility
Weightlifting
Shoulder Press (5, 5, 5, 5, 5)
Use 75-85% of 1RM for each set
or
Use the same weight as last week
Metcon
Metcon (AMRAP – Rounds)
Complete The Following Every 2 Minutes for 18 Minutes…
1 Rope Climb
10 Push Jerks (95/65)
100 Meter Row
Scale Rope Climbs to 2 Assisted Rope Climbs if needed
Scale Push Jerks to remain unbroken every set
The 100 Meter Row is an all out sprint
*Score Completed Rounds*
Extra Credit
Metcon (No Measure)
Barbell Curls (Empty Barbell)
30, 30, 30
