0/18/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Arm Circles

Wrist Warm-Up

Toe Touches

Two Taps

Forward Reaching Good Mornings

PVC Pass Throughs

PVC OH Squats

Sit-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

5 Pull-Ups

10 OH Squats 65/95

200m Run

*rest 3 mins, perform WOD #2*

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

40 DUBs

15/20 Hand Release Push-Ups

10 Hollow Rocks

*rest 3 mins, perform WOD #3*

**Rx – ladies perform 15 push-ups, men perform 20**

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

20 Box Jumps

10 Toes-to-Bar

5 Ring Dips