11/29/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Toe Touches

Calf Stretch

Across the gym – perform 25 single jump rope jumps on both sides between each movement (keep rope in hand):

High Knees

Butt Kicks

Side Shuffle

Back Pedal

10 Calorie Assault Bike

Metcon

Metcon (AMRAP – Reps)

6 Rounds for Reps:

Every 2:00

200m Run

Max Calorie Assault Bike

Rest 1:00
*18:00 running clock. Goal is to hit or exceed same number of calories on the bike per round. Bonus target = all runs sub 1:00.*