11/16/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm, Wrist & Hip Circles

2 Rounds – Down/Back:

Crab Walk (down)

Single Arm KB Waiter Carry (back, use light KB, hold like a waiter carrying a tray, switch arms halfway)

10 KB Push Press – Right Arm

10 KB Push Press – Left Arm

10 Banded Tricep Extensions (attach bands to rig in high position, face away from rig)

10 Air Squats

Strength

Back Squat (10:00 – 2 Sets of 10 Reps)

Females add 10# to Tuesday’s weight (= starting weight plus 60#). Males add 20# to Tuesday’s weight (= starting weight plus 80#). Use same weight for both sets.

Metcon

Metcon (Time)

For Time – 15:00 Cap:

15-10-5

Ring Dips

Push Press 75/115

Burpees Over the Bar

*There is a hard 15:00 cap on this WOD. Scaling for Ring Dips is using a band, matador dips, or box dips. Burpees are performed laterally to BB.*