05/16/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist warm-up

Runners’ Stretch

Calf Stretch

Lunges

V-Ups

Squats

T Push-ups

30 Single Jumps

Strength

Push Press (4 x 4 @ 50%)

All 4 sets should be performed at the same weight. 50% is moderate weight with intent to warm up for the WOD as well as work a pressing movement.

Metcon

Metcon (AMRAP – Rounds)

5 Rounds of 4 min EMOM:

Min #1: 10 KTE’s

Min #2: 40 DUBs

Min #3: 10 DB Push Press 20/30

Min #4: 20 Air Squats

*20 mins of total work*