01/07/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Squats

Push-Ups

2 Rounds:

10 Supine Hip Lifts

10 Banded Good Mornings

10 Downward Dog Shoulder Presses

Strength

Deadlift Negatives (4 Rounds: Every 2:00 Perform 6 Unbroken Reps)

Each rep is a one second ascent and 5 second descent – watch the clock to time your reps. No dropping bars in between reps. Warm-up to start with a moderate weight and build through each round.

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps – 90 sec/60 sec/30 sec at Each Station:

Assault Bike

Deadlifts 155/225

HSPU

KB Swings 35/55
12:00 running clock, no rest between rounds. Round 1 – spend 90 seconds at each station. Round 2 60 seconds at each, round 3 30 seconds at each. Follow same order of movements all 3 rounds. Count one total of reps through entire WOD.