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07/12/2018

11
Jul

07/12/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Neck Circles

Wrist Warm-up

10-8-6-4-2:

Jumping Jacks

PVC Pipe Push Press

Alternating Jumping Lunges

Metcon

Metcon (Time)

3 Rounds for Time – 15:00 Cap:

20 Walking DB Lunges 25/35 (total)

15 DB Push Press

15 DB Squats

100 DUBs

*DBs hang at sides on lunges, front rack position for squats*

Metcon (No Measure)

4 Rounds for Quality:

25 Butterfly Sit-ups

25 Leg Lifts (to 90 degrees)

25 Flutter Kicks (6″ above floor, total)

25 Russian Twists (weight optional)

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