CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
10 Supine Hip Lifts
10 Banded Good Mornings
10 Downward Dog Shoulder Presses
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 (AMRAP – Reps)
3 Rounds for Reps – 90 sec/60 sec/30 sec at Each Station:
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.