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04/11/2018

10
Apr

04/11/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Track/Hamstring Stretch

Sunrise Torso Stretch

Bent Over Torso Twist

Burpees

Kips

Gymnastics

Chin-Over-Bar Hold (8:00 EMOM – 20 second hold)

Goals:

Rx+ – weighted with pronated grip, complete all 8 rounds for 20 seconds each

Rx – pronated or supinated grip, complete all 8 rounds for 20 seconds each

Scaled – banded pronated or supinated grip, complete all 8 rounds for 20 seconds each

Score is number of rounds athlete is able to complete the full 20 second hold.

Metcon

Metcon (Time)

Chipper – 15:00 Time Cap

50 Alternating One Arm DB Snatches (25/35)

40 Burpees Onto Plate (15/25)

30 Air Squats

20 Hand Release Push-Ups

10 Pull-Ups

*at the top of each minute, perform 8 Russian twists with plate (15/25)*

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