RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate 1 Minute in a false grip hang from the pull up bar
30 GHD Hip Extensions
+
Banded Shoulder Mobility
Gymnastics
Strict Ring Muscle Ups (5, 5, 5)
RX: 3X5 Unbroken sets
Scaled: 10-15 total reps
Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
Attempt your first muscle up or pull up before beginning
Work on False Grip Pull Ups
Work on False Grip Transition
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP…
5 Ring Dips
5 Deadlifts (155/105)
5 Handstand Push Ups
5 Deadlifts
Scale all movements to remain unbroken for most of the AMRAP
Extra Credit
Metcon (5 Rounds for time)
5 Sets…
100 Meter Trueform SPRINTS
Rest as needed between sets
ALL OUT SPRINT
EMPTY THE TANK EACH TIME
PUSH YOURSELF