02/11/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– wrist warm up

– push ups

Weightlifting

Bench Press (60%/3, 70%/3, 80%/3, 85%/2, 80%/3)

Warmup for running (No Measure)

200 m row

– leg swings

– high knees

– calf warm up

– butt kicks

– ankle warm up

Metcon

Patton (Time)

Run 1 mile

Row 2K

Run 1 mile