10/01/2018

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-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