18
Dec
12/19/2018
CrossFit Deerfield Beach – CrossFit
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.*