04/23/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Squats

Walk the Floors

10 Calories Assault Bike

30 Single Jumps

Light KB Swings

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets of 2 min AMRAPs:

Calories Assault Bike 10/15

15 KB Swings 35/55

*rest 2 mins between each set*

**after 3rd set, rest 2 mins before performing second WOD**

Metcon (AMRAP – Rounds and Reps)

3 sets of 2 min AMRAPs:

30 DUBs

20 Wall Balls 14/20

*rest 2 mins between each set*