RADD CrossFit – CrossFit Basics
***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
Warm-up (No Measure)
1-2 sets
5 Pull Ups
5 Burpees
5 Deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
5 Pull Ups
10 Burpees
15 Deadlifts
Scaling/Set Up:
Pull Ups – reps, Jumping, Body row, doorway row.
Burpees – do burpees to a box or squat thrusters
Deadlifts – Use dumbbells, kettlebells, or some other weighted object. Choose challenging weight for higher reps and longer duration.
