30
Jul
07/31/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Heels-to-Toes
Track/Hamstring Stretch
Squats
150m Row
*Spend a few minutes reviewing rowing technique and form.*
Metcon
2k Row (Time)
Max Effort 2k Row
Metcon (No Measure)
5 Rounds for Quality:
10 Hollow Rocks
5 V-Ups
10 Supermans
*Goal is no rest between Hollow Rocks and V-Ups and minimal rest to change body position to Supermans.*