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10/15/2018

14
Oct

10/15/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Ankle Circles

Band Warm-up (attach band low on rig):

20 Alternating Deceleration Lunges (facing rig)

20 KB Style Swings

20 Lawn Mower Pulls (each arm)

Kips

30 sec Handstand Hold

Metcon

Metcon (Time)

60 Alternating Lunges (total, in place)

40 Single Arm KB Swings (total) 35/55

20 Push-Ups

10 Strict CTB Pull-Ups

800m Run

10 Strict CTB Pull-Ups

20 Push-Ups

40 Single Arm KB Swings (total) 35/55

60 Alternating Lunges (total, in place)

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