15
May
05/16/2018
CrossFit Deerfield Beach – CrossFit
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*