11
Dec
12/12/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Knee Circles
4 Corners of the Gym – Run between stations – Complete each 3 times:
5 Burpees
10 Kips
5 Deck Squats
10 Banded Good Mornings
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 – 30:00 AMRAP:
25 Air Squats
20 DB Deadlifts 20/30
15 DB Push Press 20/30
10 Mountain Climbers (each leg)
5 DB Man Makers 20/30
*1 set of DBs per team in large classes. Partners alternate movements, ideally performing each unbroken. Man Maker = Jump feet out, push-up, one renegade row each arm, DB cluster.*