9
May
05/10/2018
CrossFit Deerfield Beach – CrossFit
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*