Call Us: (754) 227-5658

06/11/2018

10
Jun

06/11/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up/Ankle Warm-up

Torso Rotations/Twists

Track/Calf Stretch

Air Squats

Light KB Swings

Light KB Halos

50 Single Jumps

Strength

Back Squat (6 Sets in 15:00)

2 x 3 @ 85%

2 @ 90%

2 @ 95%

2 x 1 @ 100%

Metcon

Metcon (Time)

6 Rounds for Time:

Teams of 2

50 DUBs / 25 KB Swings 35/55

20 Wall Balls 14/20 / 10 Box Jumps 20/24

Both people are working at the same time through the entire WOD. Alternate rounds so that each teammate does each movement 3 times. Odd rounds – Partner A performs DUBs while Partner B performs KB Swings. Then Partner A performs Wall Balls while Partner B performs Box Jumps. Even rounds are the reverse.

Leave a Reply