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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

200m Jog

Torso Twist & Reach (side to side)

Calf Plank Stretch (alternate heels to ground)

Track Stretch

Runner’s Stretch

3 Rounds – Down & Back with hands held behind back (focus on form from last week, no heel strike, weight in mid-foot, quiet torso)


Metcon (8 Rounds for time)

8 Rounds:

200m Run

30 seconds rest

*Use stop watches and white board to record time of each run. Goal is to maintain pace within 5 seconds. Focus on good posture, not pushing off with each stride (excessive leg extension behind). Use a higher level of intensity than last week, due to shorter run duration. This is the same distance as last week but we we are looking for higher intensity now. Scaling is 6 x 200m Runs.*

Metcon (AMRAP – Reps)

3 Attempts at Max Effort DUBs or Singles
Record longest set of unbroken reps. Goal is to practice DUBs under fatigue. Rx = DUBs, Scaled = Singles.

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