9
Dec
12/10/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
Arm Circles
Wrist Warm-up
Toe Touches
3 Rounds:
5 Air Squats
5 Ring Rows
5 Box Step-ups
5 Burpees
15 Singles
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Women use 20″ box, 25# KB, 35# barbell and 14# wall ball. Back extensions will be performed as good mornings with 45/35#.*