09/10/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

10 Calorie Assault Bike

Band Warm-ups:

Deceleration Lunge (Pull when standing)

Shoulder Press

Squats

V-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

400m Run

50 DUBs (100 Singles)

10 HSPU

*rest 5 mins, perform second AMRAP.*

**scaling for HSPU is using abmats, box HSPU, or seated pike position strict DB press.**

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

Calories Assault Bike 10/15

20 Toes-to-Bar

20 Medball Cleans 14/20

*Scaling for toes-to-bar is hanging knee raises.*