05/10/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

10 Calorie Row

Neck Circles/Stretch

Arm Circles

Wrist Warm-up

8-6-4-2

Handstand Hold (seconds)

Air Squats

Strength

Back Squat (6 Sets)

10 @ 55%

8 @ 60%

6 @ 65%

6 @ 70%

6 @ 75%

4 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

Teams of 2

15 Calorie Row

15 Push-Ups (RX+ 10 Unbroken HSPU)

*both partners work at the same time*