01/23/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles

Shoulder Rotation

Upper Torso Twist

Door Stretch

Toe Touches

Air Squats

Metcon

Metcon (Time)

Running clock to perform:

10-9-8-7-6-5-4-3-2-1 @ 50% of Bodyweight:

STOH

Power Clean

Front Squat

Then, Buy Out:

4 Rounds:

0:30 Handstand Hold

1:00 Elbow Plank

20 BB Good Mornings

10 BB SOTS Press (PVC pipe for scaling)

*30:00 cap*