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06/07/2018

6
Jun

06/07/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Lateral Lunges

Walk the Floors

PVC Pass Throughs

PVC OH Squats

Gymnastics

Handstand Negatives (4 Sets of 6 Reps – 12:00)

Begin in a tight handstand position with heels against the wall. Squeeze your core and bottom, then slowly lower your head to the floor (approx. 5 second descent). End in a headstand with heels touching the wall. Kick up into handstand again for next rep.

Rx+ – After negative, push back up into handstand for a strict HSPU

Rx – Perform as prescribed above.

Scaled – Perform negatives with knees or feet on a box. If uncomfortable upside down, perform seated DB press negatives (downward portion is the negative).

Metcon

Metcon (Time)

9-15-21 – 20:00 Cap

OH Squats 80/115

Toes-to-Bar

KB Swings 55/70

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