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CrossFit Deerfield Beach – CrossFit

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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 (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!*

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