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12/20/2018

19
Dec

12/20/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Two Taps

Calf/Achilles Stretch (against wall)

Air Squats

Push-ups

25 Singles

Spend 10:00 practicing DUBs

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3 Calorie Row

60-50-40-30-20-10 DUBs (Singles x 2)

*Goal is to maintain consistent calorie pace each round – try to increase intensity each time you return to the erg as the calories decrease. Finish with 3 Calorie Row.*

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