01/29/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles

Toe Touches

Sit-ups

Two-taps

Box Step-ups

Strength

Back Squat (1 x 5 @ 65% of 1RM, 1 x 5 @ 70%, 2 x 5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

5 SDLHP 65/95 (RX+95/135)

10 Push-ups (RX+ Decline Push-ups – Feet on four 10# plates)

Rest 1 minute

7 min AMRAP

10 Wall Balls 14/20

10 Box Jumps