10/11/2018

CrossFit Deerfield Beach – CrossFit

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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.*