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01/02/2019

1
Jan

01/02/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Arm Circles

Wrist Warm-up

Knee Circles

Ankle Circles/Heels-to-Toes

Banded Warm-up:

3 Rounds:

15 KB Swings w/ Band

15 Elbow Extensions

15 Lat Pull Downs

Metcon

Metcon (Time)

3 Rounds for Time – 24:00 Cap:

15 KB Swings 53/70

10 Ring Dips

3 Rope Climbs (touch cross bars)

400m Run

*Scaling for ring dips is banded ring dips, matador dips, banded matador dips, then box dips.*

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