21
Oct
10/22/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
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
Strength
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
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.*