07/27/2018

CrossFit Deerfield Beach – CrossFit

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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.*