RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
6 Back Squats with an empty barbell out of the rack
6 Push Ups
+
Dynamic Stretch
Weightlifting
Back Squat (5, 5, 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 and Reps)
6 Minute AMRAP With a Weighted Vest (20/15)…
6 Push Ups
12 Squats
Use a vest if you can complete 10 or more Push Ups RX without the vest
Scale Push Ups to Worm Ups or Knee Assisted
Mullarkey’s Extra Conditioning
RADD’s Finest Prep 10201801 (AMRAP – Rounds)
20 Minute EMOM…
5 Squat Snatches 75/55
20 Double Unders
Modify so you consistently get 20 seconds of rest
Score rounds completed
