02/16/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 each

– arm circles

– wrist warmu

– toes touches

– 5 WTF, squats

– lunges

– ring row

– bear crawl

– 5 pull ups

– 5 hand stand holds :10 SEC

Weightlifting

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

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups