24
Feb
02/25/15
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
200 m row
– shoulder circles
– wrist warm up
– lunges
– push ups
– burpees
Gymnastics
Pull-ups ( 10×1 )
strict weighted pull up/ heavy 5×3 bent over
Metcon
Metcon (AMRAP – Reps)
10rds
1 min rowing for cal.
rest 15 sec
1 min strict DB shoulder press 25/35
rest 15 sec
score: total cal and total press reps