30
Sep
10/01/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
10 Calorie Assault Bike
Band Warm-up (band attached low)
20 Alternating Shoulder Press
30 Second Handstand Hold
20 Band Thrusters (face away from rig)
20 Lat Pull-Downs
Kips
Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
4 Ring Muscle Ups
8 HSPU
40 DUBs (80 Singles)
*Rest 3 mins, perform second AMRAP.*
**Scale MU’s with something more challening than you normally use – bar MU, banded MU, jumping MU, jumping or banded CTB pull-ups.**
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP:
Calorie Assault Bike 15/20
20 V-Ups
15 Wall Balls 14/20