13
Dec
12/14/2018
CrossFit Deerfield Beach – CrossFit
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.*