(754) 227-5658 | 905 SE 1st Way, Deerfield Beach, FL

08/15/2014: EDUCATION…

14
Aug

08/15/2014: EDUCATION…

CrossFit Deerfield Beach – CrossFit

DYNAMIC WARMUP (No Measure)

10 each :
Arm circles
wrist warm up
PVC pass through
PVC thruster
PVC cheerleader lunges
KB swings
+
20 each in place:
knee highs, butt kicks, calf stretches on all four

Weightlifting

Hang Clean (3-2-1)

10 min

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. Ladder use 75% of 1 RM hang clean and perform as many rounds as possible of :
1 rep, than 2 reps, 3 reps, 4 and 5 . Reps have to be unbroken. Finishing the 5 reps unbroken is considered one round. If you fail e.g. 4 reps they have to repeat the four or even return to one rep if you fail two times to do 4 reps ( or any number)

Rest 3:00

Metcon (Time)

1 ROUND for TIme:
30 pull-ups
40 Burpees
50 thrusters with empty bar 35/45

15:00 min cap

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