07/18/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Dynamic Run Warm-up (down and back across the gym):

High Knees

Butt Kicks

Big Jump Skip

Toy Soldier (Leg Swings)

250m Row – coaches spend a few minutes reviewing rowing technique prior to beginning this component of the warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP:

50 DUBs

400m Run

500m Row

*Run and Row count as one rep.*