04/17/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Two Taps

Banded Good Mornings

KB Halos

Push-Ups

Strength

KB Midline Stability Complex (4 Rounds of Complex)

1 KB Hang Clean & Jerk

Single Arm KB OH Carry (length of gym)

5 KB Windmills

Single Arm KB Farmer’s Carry (length of gym)

*all movements are performed with a single arm and without putting KB down through the complex, entire complex with right arm then switch to left arm for 4 total sets per arm (one round is a set with each arm)*

Metcon

Metcon (Time)

3 Rounds for Time – 12:00 Cap

12 Deadlifts 155/225

12 DB Push Press 35/50

12 Ring Dips