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06/15/2018

14
Jun

06/15/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

PVC Pass Throughs

PVC OH Squats

Burpees

Kips

Gymnastics

Handstand Hold + Headstand Hold + Box HSPU (1 Handstand Hold, 1 Headstand Hold, & Box HSPU)

Rx+:

– 2 mins handstand hold (1 must be free standing)

– 1 min headstand hold

– 5 x 5 parallette BOX HSPU. Head must touch floor.

Rx:

– 2 min any kind of handstand hold

– 1 min headstand hold

– 5 x 5 BOX or 45# plate deficit BOX HSPU. Head must touch floor.

Scaled:

– 1 min any kind of handstand hold

– 1 min headstand hold

– 15 total BOX HSPU. Head should touch floor.

Accumulate the required time in handstand or headstand as needed. Back or belly may face wall for each, at athlete’s discretion. Score is sets of box pushups – athletes may enter their own notes.

Metcon

Metcon (AMRAP – Rounds)

Every 2 Minutes for 6 Rounds:

10 Pull-Ups

10 SDLHP 65/95

10 Squat Jumps

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