28
Nov
11/29/2018
CrossFit Deerfield Beach – CrossFit
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.*