07/31/2018

CrossFit Deerfield Beach – CrossFit

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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.*