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10/25/2018

24
Oct

10/25/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

8-10 Calorie Assault Bike

PVC Pass Throughs

T Push-Ups

Banded Shoulder Stretch on Rig:

Arm goes through band, punch forward and back

Forward and backward circles

Pull-ups or Ring Rows

Strength

Back Squat (8:00 – 1 Set of 20 Reps)

Perform all 20 unbroken, max of 15 seconds rest between reps. Today’s weight should be 30# heavier than your first day of this cycle.

Metcon

Metcon (Time)

4 Rounds for Time:

Calorie Assault Bike 10/15

30 DUBs (60 Singles)

3 MU (Ring or Bar)

*Modification for MU today is wall walks.*

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