6
Mar
3/7/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Assault Bike Drills:
30 seconds – Arms only (feet on pegs)
30 seconds – Legs only (hands hold on, do not pull/push)
20 PVC Thrusters
50 Single Jumps
Strength
Snatch (4 Sets)
2 @ 65% of 1RM
2 @ 70%
2 @ 75%
2 @ 80%
Reps should be performed touch-and-go.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
20 Calorie Assault Bike
10 Thrusters 65/95
50 DUBs