17
Oct
10/18/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
3 Rounds:
100m Row
5 V-Ups
3 Burpees
5 Tuck Jumps
10 Kips
Strength
Dumbbell/Kettlebell Rows (10:00 – 4 Sets of 8 Reps (each arm))
Use DB or KB and execute rows in a standing, forward lunge position (i.e. – no benches). Show control on ascent and descent of movement. Athletes may build in weight to a challenging set of 8.
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP:
Row – 250m/300m
12 Toes-to-Bar
8 Burpee Box Jump Overs 20/24
6 HSPU
*Females row 250m/males 300m. Athletes must face perpendicular to the box during burpee portion of burpee box jump overs.*