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05/18/2018

17
May

05/18/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds:

15 Light Russian KB Swings

10 Air Squats

5/10 Push-Ups

Strength

Front Squat (6 Sets)

5 @ 70%

5 @ 75%

4 @ 80%

4 @ 85%

3 @ 90%

5 @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

Calorie Assault Bike 15/20

20 Russian KB Swings 55/70

15 Wall Balls 14/20

*Males perform 20 calories on assault bike per round, females perform 15 calories per round.*

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