26
Apr
04/27/2018
CrossFit Deerfield Beach – CrossFit
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)