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12/14/2018

13
Dec

12/14/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Knee Circles

30 Banded Alternating Pulls

20 Banded Lunges (into band)

15 BB Squats

5 Push-ups

10 Alternating Banded Chest Presses

10 Banded Chest Flys

5 Push-ups

Metcon

Metcon (Time)

For Time:

500m Row

40 Back Squats 35/45 (from floor)

1 Set of Metabolic Chest

500m Row

30 Back Squats 35/45

1 Set of Metabolic Chest

500m Row

20 Back Squats 35/45

1 Set of Metabolic Chest

*Metabolic Chest = 10 push-ups + 20 total alternating chest presses, 20 chest flys, 10 push-ups (try to go unbroken). Females use orange bands, males use yellow or blue bands.*

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