07/03/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

Banded Pass Throughs

Banded Pull-Up Rig Shoulder Stretches (band tied around rig, arm through band)

Toe Touches

Two Taps

Gymnastics

Handstand Holds + HSPU

Rx + – 3 rounds: 1 minute wall handstand hold with 1 strict HSPU every 10 seconds.

Rx – 10 rounds of 10 second wall handstand hold + 2 kipping HSPU.

Scaled – 10 rounds of 10 second wall handstand hold + 2 box HSPU (choose a higher box than prior weeks).

Metcon

Metcon (Time)

For Time – 15:00 Cap

10-9-8-7-6-5-4-3-2-1

DB Hang Clean & Jerk 25/35

10 Calorie Assault Bike

*C&J is both arms.*