9
Sep
09/10/2018
CrossFit Deerfield Beach – CrossFit
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.*