RADD CrossFit – CrossFit
HAPPY BIRTHDAY NICOLE!!
Warm-up
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
Weightlifting
Back Squat (4X3)
Use 80% of 1RM for all sets
Metcon
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