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