RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Calorie Assault Bike
+
Banded Shoulder Mobility
Weightlifting
Shoulder Press (3X3)
Use 80% of 1RM for all sets
Metcon
Metcon (Time)
4 Rounds For Time…
20/15 Calorie Assault Bike
25 Air Squats
30 Sit Ups
Extra Credit
Metcon (No Measure)
30 Kipping Deficit Handstand Push Ups
****Make sure you are completely locked out with heels against the wall at the top of every rep. Do not attempt deficit HSPU if you cannot meet the standard****
Scale to use no deficit or decrease the range of motion with an ab mat
You are not expected to completed this unbroken