08/23/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

Arm Circles

Wrist Warm-up

Dynamic Run Warm-up (across the gym):

High Knees

Butt Kicks

Jump Skip

Leg Swings

Strength

Land Mine Squats (12:00 – 5 x 7 – 45#/70#)

Ladies use barbell + one 45# plate, men use barbell + one 45# and one 25# plates.

Metcon

Metcon (Time)

3 Rounds for Time – 20:00 Cap:

500m Row

400m Run

25 Sit-ups

*If round #1 takes longer than 6 minutes, reduce the row to 400m, run to 200m and/or the number of sit-ups for rounds 2 and 3.*