RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Banded Shoulder Stretches
+
Headstand Practice
Kipping Handstand Push Up Practice
Metcon
Metcon (Time)
For Time…
10 Alternating Rounds Each With a Partner….
3 Bar Muscle Ups
6 Pull Ups
Rest 2 Minutes
10 Alternating Rounds Each With a Partner
10 Burpee Box Jump Overs (24/20)
Scale Bar Muscle Ups and Pull Ups to 9 Pull Ups or 12 Bar Rows
Scale Burpee Box Jumps to Burpee Step Ups or Regular Burpees
Extra Credit
Metcon (4 Rounds for time)
4 X 400 Meter Run
Score time to complete each round
Outside or on TrueForm with a vest
Rest as needed between sets