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03/23/2015: coach b

22
Mar

03/23/2015: coach b

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circles

10 wrist warm up

10 PVC pass through

5 inch worm

10 squats

10 lunges

10 push ups

10 sit ups

Weightlifting

Front Squat (For 16 min Every 2:00 min increase)

3 reps/65%

3 reps/75%

2 reps/85%

2 reps/90%

1 reps/95%

2 reps/90%

4 reps 85%

6 reps/80%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

1 power clean 105/155

2 front squat

4 front rack reverse lunges (total)

6 pullups

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