04/12/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

After 5:00, switch to kipping pull-ups. After 10:00, switch to CTB pull-ups. After 15:00, switch to Bar MUs.
*Intent of workout is to maintain a pace of Cindy throughout the 20:00 (i.e. – without taking substantial rest breaks). The rep scheme only increases if the rep scheme requirements are met, everyone else stays at 5-10-15. For newer athletes, try alternating rounds of 10 push-ups with rounds of 10 sit-ups to hold pace.*

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

After 5:00, switch to kipping pull-ups. After 10:00, switch to CTB pull-ups. After 15:00, switch to Bar MUs.
*Intent of workout is to maintain a pace of Cindy throughout the 20:00 (i.e. – without taking substantial rest breaks). The rep scheme only increases if the rep scheme requirements are met, everyone else stays at 5-10-15. For newer athletes, try alternating rounds of 10 push-ups with rounds of 10 sit-ups to hold pace.*