15
Nov
11/16/2018
CrossFit Deerfield Beach – CrossFit
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.*
