CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
Banded Ring Stretch (use pull-up bands):
10 Arm Circles Forward, each (arm through band)
10 Arm Circles Backward, each
10 Forward Punches, each
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)
20 Mountain Climbers
20 Russian Twists w/ Plate (each side) 15/25
Complete as a class after everyone is done with pull-ups.