26
Jul
07/27/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
10 Calorie Assault Bike
Arm Circles
Wrist Warm-up
Heels to Toes/Ankle Circles
2 Rounds:
5 Burpees
10 Mountain Climbers
10 Kips
150m Row
Metcon
Metcon (AMRAP – Rounds)
3 Rounds – 3 Mins at Each Station:
Station 1: Calorie Assault Bike 25/35
Station 2: 20 KB Swings 35/55 + 20 Goblet Squats 35/55
Station 3: 500m Row
Station 4: 10 CTB Pull-ups + 10 HSPU
Rx+ = everything unbroken at all stations, all 3 rounds.
*36:00 running clock. Perform the designated movement(s) at each station then rest for remainder of the 3:00 interval. Move to next station, repeat for 3 rounds.*