13
Jun
06/14/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
3 Rounds:
10 Kips
5 V-Ups
10 Air Squats
5 Burpees
Strength
Front Squat (6 Sets in 15:00)
2 x 3 @ 85%
2 @ 90%
2 @ 95%
2 x 1 @ 100%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
4 MU (Ring or Bar)
8 Toes-to-Bar
12 DB Push Press 35/50
*Both styles of MU are Rx*
Scaling:
– 4 Banded or jumping MU
– 4 Pull-Ups + 4 Dips (any form of either that challenges the athlete, i.e.: CTB + ring dips, pull-ups + matador dips)