11/05/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm, Wrist & Hip Circles

8 Calories Assault Bike

10 Leg Swings (each leg)

Downward Dog Calf Stretch

2 Rounds:

10 Banded Glute Bridge (band above knees)

BB Complex 1 – Clean

Metcon

Metcon (Time)

3 Rounds for Time – 25:00 Cap:

Calorie Assault Bike 15/20

15 Box Jumps 20/24

10 Cleans 95/135

5 HSPU

*Cleans are to a full squat. Scaling for HSPU is abmats, box HSPU, then DB shoulder press, seated in a pike position (no standing presses).*