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06/20/2018

19
Jun

06/20/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

3 Rounds:

10 Mountain Climbers

10 Lateral Lunges

5 Push-Ups

5 Medball Cleans

BB Complex 1 – Power Clean

Gymnastics

Handstand Step-Ups (3 sets of 20 Alternating (10 per arm))

Purpose: to gain pressing strength for execution of HSPU.

Rx+ – Step-Ups onto 45# plates or 45# + 25# plates stacked.

Rx – Step-Ups onto 25# plates.

Scaled – Step-Ups onto 10# plates either on the wall or on a box. Alternatively, 3 sets of 20 handstand weight shifts from left hand to right hand either on the wall or on a box.

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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