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




CrossFit Deerfield Beach – CrossFit

View Public Whiteboard


Warm-up (No Measure)

8 Calorie Bike Warm-up

Arm Circles

Wrist Warm-up

Toe Touches

Two Taps

Track Stretch/Runners’ Stretch

10 Air Squats

10 Lateral Lunges


Single Arm DB OH Squat (12:00 – 3 Sets of 8 Reps (each arm))

Focus on form and position. Coaches will not permit athletes who cannot squat below parallel with arm OH fully extended to utilize heavier DBs. Practice getting to full depth with proper arm extension OH. Athletes may build in weight, third set will be scored.


Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

Calorie Assault Bike 10/15

15 Alternating DB Snatches 25/35

30 Alternating Reverse DB Lunges 25/35

*Use 1 DB for Snatches, which are to a FULL squat. Do not switch arms until reaching full extension with DB overhead. Use 2 DB’s held at sides of the body for lunges.*

Leave a Reply