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CrossFit | 11.12.2020

CrossFit | 11.12.2020

Warm-up
Warm-up
3 sets
6-8 Kettlebell Swings
6-8 Handstand Push Ups
6-8 Calories

Dynamic Stretch

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
14 Kettlebell Swings 53/35
14 Handstand Push Ups
14/12 Calories

B) Minimal Equipment
20 minute AMRAP
14 DB or KB Swings
14 DB or KB Push Press
200 Meter Run

C) Bodyweight
20 minute AMRAP
14 Broad Jumps
14 Push Ups
200 Meter Run

KBSW should be unbroken each round. Break up the HSPU early to avoid fatigue. Calories should last 1:00 -1:30.

Extra Credit
Metcon
3 sets
15 Weighted Glute Bridges
20 Weighted Sit Ups
10 Hollow hold into Superman

Supplemental Programming

Weightlifting
Deadlift (5, 5, 5)
Build up to 3 working sets of 5 reps

Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Handstand Push-ups (Max reps)

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