25
Nov
11/26/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Torso Twist & Reach
Toe Touches
Track/Runners Stretch
2x – 20 second Active Shoulder Hang with Knees Raised (do as a class with clock)
10 V-Ups
10 T Push-Ups
Metcon
Metcon (AMRAP – Rounds)
Every 5:00 for 6 Rounds:
400m Run
6 Unbroken Bodyweight Deadlifts
10 Toes-to-Bar
14 Push-Ups
*30:00 running clock. Rest remaining time in each 5:00 interval once all movements have been performed. DL must be unbroken in all rounds for Rx. Scale DL to a manageable weight to perform unbroken reps rather than breaking up bodyweight sets. Scaling for toes-to-bar is hanging knee raises or 20 second active shoulder hang. Everyone should be on the rig unless injured (avoid v-ups, toes-to-rig on floor). Scaling for push-ups is using a box – no snaking!*