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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

200m Jog

Arm Circles

Wrist Warm-up

Toe Touches

3 Sets:

30 Sec On/30 Sec Off Single Jump Ropes

Core Work

Metcon (AMRAP – Reps)

2 Rounds for Total Reps – Spend 2 Minutes Accumulating Max Reps at Each Station:

Rx Movement/Scaled Option

Toes-to-Bar/Knee Raises

Hollow Rocks/Hollow Holds

GHD Sit-Ups/V-Ups

KB Windmills 25/35 (Scaled – lighter KB)

*16:00 Running clock. Score is one running total of reps. Everyone starts at a different station and rotates. In larger classes, alternate who uses the GHD each round to allow everyone at least one chance.*


Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP:

15 DB Thrusters 20/30

9 Pull-Ups

*WOD Intent – similar to Fran, high intensity throughout duration of workout. Goal is at least 3 complete rounds.*

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