11/19/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm, Wrist and Hip Circles

Lateral Lunge Stretch

Toe Touches

2 Rounds:

5 Medball Cleans

5 Medball Push Press

5 Medball Swings (just like holding a KB)

5 Medball Half Burpees (no push-up, just kick out/in with hands on ball)

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

15 Wall Balls 14/20

15 Burpees

15 Russian KB Swings 53/70

15 KB SDLHP 53/70