04/27/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Across the Gym:

High Knees

Butt Kicks

High Skips (with high jump)

Carioca

Side Shuffle

PVC Pass Throughs

PVC OH Squats

Gymnastics

Push-ups (10:00 EMOM – 10 Sec/50 Sec Split Complex)

Athletes will perform 10 seconds of max-effort push-ups + 50 seconds of arms only assault bike each minute. Score is total pus-ups accumulated.

All athletes perform the same movement combination. Scaled athletes may modify push-up.

Metcon

Metcon (Time)

For Time – 10:00 Cap

Calories Assault Bike 20/30

10 Front Squats 105/155 (from floor)

20 Burpee Box Jump Overs

10 Front Squats 105/155 (from floor)