12/19/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Heels-to-Toes/Ankle Circles

2 Rounds:

Calorie Assault Bike 5/8

10 Banded Good Mornings

10 Supine Hip Lifts (Bridges)

10 Air Squats

5 Push-Ups

Strength

Back Squat (15:00 to find 5RM Back Squat)

Athletes are permitted 3 attempts to determime 5RM. Work with coaches on warm-up suggestions.

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

12 Deadlifts 135/185

Calorie Assault Bike 8/12

12 Bench Press 65/95
*Find a partner to share equipment.*