RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500 Meter Row
+
Dynamic Stretch
Weightlifting
Deadlift (6X3)
Use 80% of 1RM for all sets
Metcon
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.