RADD CrossFit – CrossFit Basics
Warm-up
***Announcements***
Check out the YouTube channel for a video recording of our 7 am session. You can also find movement demonstrations and scaling up/down options
Warm-up (No Measure)
1-2 sets
5 Step Ups
20 Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
10 Weighted Step Ups + 50 Double-Unders
20 Weighted Step Ups + 50 Double-Unders
30 Weighted Step Ups + 50 Double-Unders
40 Weighted Step Ups + 50 Double-Unders
50 Weighted Step Ups + 50 Double-Unders
Scaling/Set Up:
Weighted Step Up – Use a firm elevated stable surface. Choose appropriate height. Choose a challenging weight for high reps. or do unweighted step ups.
Double Unders – single unders, jumping jacks.
