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09/04/2018

3
Sep

09/04/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

60-seconds of Rowing

Warm-up with Band Straps:

Attach Band in Lower Position:

KB Swing Stretch

KB Swing Stretch with Side Pivot

Banded Shoulder OH Press – 2 arms

Box Step-Ups

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Reps:

1 Minute of Wall Balls 14/20

1 Minute of KB Swings 35/53

1 Minute of DB Box Step-Ups 25/35 (each arm)

1 minute of DB Push Press 25/35 (each arm)

1 Minute of Rowing for Calories

*Rest 1 Minute*

*Fight Gone Bad style workout. 17:00 Running Clock. Score one total of reps per round (3 separate numbers).*

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