01/11/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Arm Cirlcles

Wrist Warm-Up

Windmill Stretch

Toe Touches

Banded Ring Stretch (use pull-up bands):

10 Arm Circles Forward, each (arm through band)

10 Arm Circles Backward, each

10 Forward Punches, each

Kips

Ring Rows

Metcon

Metcon (Time)

For Time – 12:00 Cap:

100 Pull-Ups (Rx+ = CTB)
Scaling ideas – banded pull-ups, a mix of regular pull-ups with a scaled form of pull-ups, a mix of some form of pull-ups with ring rows.

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP:

20 Mountain Climbers

20 Russian Twists w/ Plate (each side) 15/25
Complete as a class after everyone is done with pull-ups.