16
Apr
04/17/2018
CrossFit Deerfield Beach – CrossFit
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