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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

200m Jog

Down and Back:

High Knees

Butt Kicks

Toy Soldier Leg Swings

Figure 4

Up-Downs (class stands in circle around coach, shuffle feet in place, when coach says “go!” drop to the floor and spring up like a burpee, continue shuffling – like football players)

Calf Stretches


Metcon (Time)

4 Rounds:

400m Run

2:00 Rest
Score is slowest 400m run. Rx+ = all 400m runs are faster than 1:45.

Metcon (AMRAP – Rounds)

Death by 10m Sprints
Min 1: perform 1 sprint

Min 2: perform 2 sprints

Min 3: perform 3 sprints

Continue until you cannot finish in one minute. Score is highest round completed (i.e. – 6 sprints in 6th minute).

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