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04/19/2018

18
Apr

04/19/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

Shoulder/Arm Stretch

Track/Hamstring Stretch

Torso Rotations

Light DB Swings

Gymnastics

Kipping Pull-Up Complex (5 Rounds – 10 Kips + 2 Pull-Ups + 2 CTB Pull-Ups)

All athletes perform exactly the same complex 5 times in 12:00. Complex is performed in a continuous fashion, i.e. – without dropping down from the rig until 14 reps of the complex are completed.

Scaled athletes use a band for assistance.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 DB Cleans 25/35

10 DB Front Rack Lunges (total)

10 DB Renegade Rows (total)

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