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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

200m Row

Arm Circles

Wrist Warm-up

3 Rounds:

5 Push-ups

10 Squat Jumps (must touch floor in bottom of squat)

10 Single Arm Alternating Light DB Press


Back Squat (8:00 – 1 Set of 20 Reps)

Add 5 pounds to previous set of 20. If you have done all 5 days of this program so far, today should be 25 pounds heavier than your day 1 weight.


Metcon (AMRAP – Rounds)

3 Rounds, Every 6:00:

500m Row

20 Single Arm Alternating DB Press 35/50 (total)

Push-ups 25/35

*18:00 running clock. Complete work as fast as possible, rest for remainder of 6:00 interval each round. Focus on tight, straight mid-line during Single Arm DB Press; do not lean to side or arch back. Ladies perform 25 push-ups, men 35 push-ups per round.*

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