23
May
05/24/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
200m Row
Arm Circles
Wrist Warm-up
Walk the Floors
PVC Pass Throughs (narrow grip as possible)
Kips
*allow athletes planning to go Rx extra time to warm-up both CTB Pull-ups and MU’s*
Metcon
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP:
500m Row
12 CTB Pull-ups
400m Run
6 Bar MU
Calorie Assault Bike 20/30
Goal = at least 3 rounds
*For Rx, ladies perform 20 calories on assault bike, men perform 30*
**Ring MU are not permitted for this workout**