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10/09/2018

8
Oct

10/09/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Arm Circles

Wrist Warm-up

Mini Band Warm-up:

15 Squats (band around thighs, just above knees)

20 Banded Ankle Marches (band around ankles, lift one knee at a time)

Push-Ups

Strength

Back Squat (8:00 – 1 Set of 20 Reps)

Add 5# to your previous set of 20. Perform unbroken without re-racking the bar. Max of 30 seconds rest between reps, but try to keep an even pace throughout.

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP:

Buy In – 800m Run

Then:

30 Mountain Climbers (total)

15 Thrusters 75/115

50 Sit-Ups

*Goal is at least 2 rounds of triplet after the run.*

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