10/03/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Knee Circles

Heels to Toes

Toe Touches

Two Taps

Banded Good Mornings

30 Second Active Shoulder Hang

10 Pull-Ups/Ring Rows

Strength

Back Squat (8:00 – 1 Set of 20 Reps @ 50% of Bodyweight)

Take several warm-up reps with an empty bar or light weight. Perform the set of 20 without re-racking the bar at all. You are allowed a max of 30 seconds rest between reps but reps should be performed at a consistent pace.

We are beginning a 20-rep squat cycle. Every time we squat, you will add 5 pounds to your set of 20. No more than 5#, and no less than 5# each time we squat the 20 reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

10 Deadlifts 155/225

15 Push-Ups

12 CTB Pull-Ups (Rx+ 3 Bar MU)