07/24/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Two Taps

Squats

Push-ups

Sit-ups

Kips

Strength

Pause Dip Push Press (5 x 5 @ 60% of Bodyweight)

Come to a full stop at the base of the dip, pause for one second prior to hip extension/barbell drive.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds of 4:00 AMRAP:

5 Pull-Ups

10 Toes-to-Bar

20 Push-Ups

30 Squat Jumps

*rest 2 minutes*

**16:00 running clock. Pick up wherever you left off in the previous AMRAP. Score is one combined total of rounds + reps.**