RADD CrossFit – CrossFit
Happy Birthday Laura!!
Warm-up
Warm-up (No Measure)
2 Sets..
250 Meter Row
10 Good Mornings
10 Deadlifts
Weightlifting
Deadlift (7X3)
Use 80% of 1RM for all sets
Metcon
Metcon (7 Rounds for reps)
21 Minute EMOM…
Minute 1 15/12 Calorie Bike
Minute 2 15 Burpees Over a Dumbbell
Minute 3 Rest
Each minute of work is a sprint
Score total reps per round
Burpee Over the Dumbbell must be a lateral hop
Extra Credit
Metcon (No Measure)
3 Sets…
10 Hip Extensions or Supermans
10 Unweighted Reverse Hypers