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CrossFit | 12032018

RADD CrossFit – CrossFit


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Warm-up (No Measure)

2 Sets…

1 Minute AMRAP Kipping Swings

1 Minute AMRAP Air Squats

1 Minute AMRAP Double Unders

1 Minute Rest


Dynamic Stretch


Back Squat (4X3)

Use 80% of 1RM for all sets


Metcon (6 Rounds for reps)

6 Rounds…

90 Second AMRAP

30 Double-Unders

10 Toes to bar

10 Wall Balls

10/8 Calorie Assault Bike

90 Second Rest
Keep track of total reps for each round

Each set is a sprint

Everyone must rest after 90 seconds of work

All movements must be scaled to complete unbroken each set or for the majority of the workout

Scale Double Unders to 15 unbroken Double Unders or 10 Calorie Row