10
Oct
10/11/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
200m Row
Band Warm-up:
10 Archers (each arm)
10 Lateral Lunges (each leg)
Strength
KB Core Complex (10:00 to Perform 3 Rounds of Complex)
Perform the below without dropping KBs:
20 Standing KB Side Crunches (total)
Waiter’s Carry Across Gym – Right Arm
20 Standing KB Side Crunches (total)
Waiter’s Carry Across Gym – Left Arm
(One Round = 42 Reps)
*KB Weight is up to you. One set of KB’s per person. Limiting factor will be the Waiter’s Carry.*
Metcon
Metcon (Time)
For Time – 15:00 Cap
1500m Row
15 SDLHP 95/135
20 Back Squats 95/135 (from floor)
*One bar per person.*