04/12/2019
CrossFit Deerfield Beach – CrossFit
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.*