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CrossFit | 12192018

RADD CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row


Dynamic Stretch


Deadlift (6X3)

Use 80% of 1RM for all sets


Metcon (5 Rounds for reps)

15 Minute EMOM…

Minute 1 20/18 Calorie Row

Minute 2 15 Deficit Handstand Push Ups

Minute 3 Rest
Scale Handstand Push Ups to complete without a deficit, to one or two ab mats, or 7 Wall Climbs

Extra Credit

Metcon (Time)

5 Sets…

9 Calorie Ski

9 Toes to Bar

30 Seconds Rest
Toes to Bar Should be unbroken for the majority of the workout.