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04/26/2018

25
Apr

04/26/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Jumping Jacks

PVC Pass Throughs

PVC OH Lunges

PVC OH Squat

BB Complex 1 – Snatch

Strength

Dumbbell/Kettlebell Rows (3 Rounds of 5 Tempo Rows (per arm))

All athletes will perform 3 rounds of 5 rows per arm in a standing, bent over position (no kneeling) with either a DB or KB. Tempo is a one second pull with a 5 second descent to starting position for each rep.

Score is weight used for all 5 rounds of all reps.

Metcon

Metcon (Time)

5-10-15-10-5

Snatches 55/75

Front Rack Lunges 55/75

*Snatches are full squat*

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