RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets…
200 Meter Run
10 Presses with an empty barbell out of the rack
+
Banded shoulder stretch
Weightlifting
Shoulder Press (5, 5, 5, 5, 5, 5, 5)
Use 75-85% of 1RM for each set
or
Use the same weight as last week
Metcon
Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
**JUMPING IS NOT RX FOR THE ROPE CLIMB**
**Women use 15lb vest**
If you are not used to working out with a vest complete this workout without it
Modify Rope Climbs to 1/2 ascent or Seated Rope Climbs
Modify Burpees to 10 Calorie Bike if injury prevents you from completing the movement safely
Modify Run to 250 Meter Row, Ski or 15 Calorie Bike if injury prevents you from completing the movement safely
