4
Nov
11/05/2018
CrossFit Deerfield Beach – CrossFit
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).*