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03/09/2015: fuel your fitness

8
Mar

03/09/2015: fuel your fitness

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– shoulder circles

– PVC pass through

– cheerleader lunges

– squats

– sit ups

– 200 m row

Gymnastics

Pull-ups

3 weighted strict pull-ups

rest 30 sec

max rep weighted strict pull-ups, supinated grip, same weight

rest 30 sec

max rep strict pull-ups

rest 30 sec

max rep strict pull-ups, supinated grip pull-ups

rest 3 minutes

Modification: 1 arm bend over DB rows

Metcon

Metcon (Time)

every 8 minutes for 32 minutes ( 4 sets)

500m row

400m run

30 push ups

complete as fast as possible and rest up to next 8 minute start
SCORE = SLOWEST ROUND!!!!

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