Call Us: (754) 227-5658

08/10/2018

9
Aug

08/10/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

10 Calorie Assault Bike

Arm Circles

Wrist Warm-up

PVC Pass Throughs

PVC Windmills

Two Taps

Muscle Transitions on Low Hanging Rings

Kips

Pull-Ups

Strength

DB Strict Press (3 sets of 10 in 8:00)

Use same weight for all 3 sets. Rx will be awarded for proper form only: strict press with no bend in the legs, hips or torso, range of motion from front rack to full extension (i.e. – no LA Fitness style pressing with elbows out), no sinking/arching back/loss of midline.

Metcon

Metcon (AMRAP – Rounds)

7 Rounds of 3 Min EMOM:

Minute 1: Calorie Assault Bike 10/15

Minute 2: 12 DB GTOH 25/35

Minute 3: 4 Muscle Ups

*Ring or Bar MU are both Rx today. Scaling is 10 Pull-Ups (kipping, banded, jumping – no ring rows).*

Leave a Reply