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08/20/2018

19
Aug

08/20/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

8-10 Calories Assault Bike

Arm Circles

Wrist Warm-up

Two Taps

Hollow Rocks

Supermans

Kips

Ring Rows

Strength

Strict Press (4-3-2-1 – 10:00 Building in Weight)

Goal is to build toward 1RM in 4th set. Use this as a guide for our CrossFit Total Saturday!

Metcon

Metcon (Time)

Calorie Assault Bike 20/30

15 SDLHP 65/95

30 CTB Pull-Ups

15 SDLHP 65/95

Calorie Assault Bike 20/30

*Goal is sub 15:00.*

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