02/19/2015: the open season has begun

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– shoulder circles

– toe touches

– 10 cal row

– light KB swings

– 30 slow jumprope,

Metcon

Metcon (AMRAP – Reps)

3 sets for reps:

1min rowing for cal.

30sec rest

1min KB swings 35/55

30sec rest

1min renegade rows 25/35

30sec rest

1min dubs

30sec rest