Call Us: (754) 227-5658

09/12/2018

11
Sep

09/12/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Mini-Band Warm-up:

20 Hip Abductors (each side)

20 Hip Extensions (each side)

20 Hip Flexions (each side)

20 Banded Squats (place band above the knees)

Banded Good Mornings

Strength

Deadlift (12:00 – 4 x 4 @ 75% of 1RM)

Use same weight for all 4 sets.

Metcon

Metcon (Time)

5 Rounds for Time – 13:00 Cap

5 Unbroken DL 155/225

15 Wall Balls 14/20

*Deadlifts must be performed unbroken in order to advance to the next round. Choose weight wisely.*

Leave a Reply