[email protected] | 905 SE 1st Way, Deerfield Beach, FL




CrossFit Deerfield Beach – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Toe Touches

Runner’s Stretch


Arm Swings (standing in place – hands in front, limit movement in torso)

Low Leg Pulls

Leg Pulls (facing away from wall)

Single leg run drill (across the floor)


Metcon (4 Rounds for time)

4 x 400m Run

1 min rest between each
*For the first few weeks, we will focus on form and mechanics of running and other movements. Then we will graduate into mastering pacing. Pace should be moderate (i.e. – don’t come out too hot!), focus on form, no heel striking, weight in the center of the foot on each step. Use whiteboard to allow athletes to record time of each run. Athletes will enter their own scores.*

**Scaling = reduce run distance to 200m and complete 4 rounds.**

Metcon (Time)

For Time:

200 Butterfly Sit-ups

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