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11/27/2018

26
Nov

11/27/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm, Wrist and Hip Circles

Scarecrow Shoulder Rotations (hold arms at 90 degrees)

Toe Touches

Squats

Track Twist Stretch (track style lunge forward, back leg straight, twist torso, raise one hand to the sky)

Lateral Lunges

20 Alternating Light KB Single Arm Russian Swings

Strength

Back Squat (12:00 – 3 Sets of 8 Reps)

Females add 5# to previous week, males add 10#. Females should be at starting weight + 70-75# above day 1, males should be at starting weight + 100-110# above day 1. Use same weight for all 3 sets.

Metcon

Metcon (Time)

3 Rounds for Time – 15:00 Cap:

18 KB Swings 35/53

12 Alternating KB Goblet Lunges 35/53 (in place, total)

6 Power Cleans 95/135

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