RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 Minutes to establish a max Free Standing Handstand Hold and/or max distance Handstand Walk
Weightlifting
Shoulder Press (8 X 3)
All Sets Should be heavy 85%+
Use the same weight for all sets
Metcon
Metcon (Time)
5 Rounds for Time…
10 Handstand Push Ups
8 Cleans (165/115)
Scale Handstand Push Ups to use a shorter range of motion or 5 Wall Climbs
Squat Cleans or Power Cleans are considered Rx
Cleans should be challenging and do not have to be unbroken
Mullarkey’s Extra Conditioning
RADD’s Finest Prep 10201803 (3 Rounds for time)
1 Round Every 3 Minutes x 3 rounds
5 Thrusters (heavy)
10 Burpees
