23
Jul
07/24/2018
CrossFit Deerfield Beach – CrossFit
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.**