RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Banded Shoulder Stretches
+
Kipping Handstand Push Up Practice
Weightlifting
Deadlift (4X3)
Use 80% of 1RM for all sets
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP…
10 Handstand Push Ups
30 Air Squats
Scale Handstand Push Ups to use a shorter range of motion (no more than two ab mats), Wall Climb Handstand Push Ups, or 5 Wall Climbs
Extra Credit
Metcon (Time)
1,000 Ft Sled Drag (305/215)
10 laps down & back
6 – 45lb plates for men
4 – 45lb plates for women