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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

Arm Swings (straight arms back and forth, not circles)

Torso Twist

Toe Touches

Lateral Lunges

Quad Stretch (bend leg, pull ankle towards glutes)

Calf Stretch (plank)

Down and Back:

High Knees

Butt Kicks

Side Shuffle (both ways)



Metcon (Time)

4 Rounds:

200m Run – 30 seconds rest

400m Run – 1 minute rest

*Coaches use white board to record times. Running clock in gym, athletes use individual stop watches. Use 200m runs to set a maintainable pace for the 400m runs (goal for each 400m is pace of 200m x 2 plus 10 seconds – i.e. if my 200m pace is 1:00, my 400m pace should be no more than 2:10. Keep pace within 5-10 seconds each round. Score is slowest 400m run.*

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP:

Using a KB weight of choice:

20 Russian Twists (KB must touch floor on each side)

10 KB Side Crunches (per side, standing)

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