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04/12/2018

11
Apr

04/12/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

PVC Pass Throughs

PVC Thrusters

Door/Wall Stretches

Mountain Climbers

Gymnastics

Static Ring Hold (8:00 EMOM – 20 Second Hold)

Goals:

Rx+ – add 2 ring dips to the end of the 20 second hold, complete 8 rounds

Rx – complete 8 rounds unassisted in rings

Scaled – complete 8 rounds using a band in rings or banded or unassisted with matador

Score is number of rounds athlete completes the full 20 second hold. Notate Rx+ in the Notes section.

Metcon

Metcon (Weight)

4 Rounds for Max Reps x Weight:

30 Seconds of Thrusters

90 Seconds Rest

*Score is number of reps of thrusters x weight on the barbell (i.e. – 50 total thrusters x 65# barbell = 3,250 score)

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