01/15/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Heels-to-Toes

20 Squats

20 Lunges

10 Push-ups

Review DB complex for WOD

WOD Prep

Split Press (5 x 5 – very light (Empty BB or Light DB))

Metcon

Metcon (Time)

5 Rounds for Time:

5 DL 25/35 (Rx+ 35/50)

5 Hang Cleans

5 Push Press

5 Split Jerks

5 Front Rack Walking Lunges

Rest 1 minute