10/18/2018

CrossFit Deerfield Beach – CrossFit

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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.*