03/18/2015: gymnastics skills!!!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– 5 WTF

– 10 box step ups

– squats

– lateral lunge

– push ups

– superman

– 10 light KB swings

– 10 light KB cleans (5 each arm)

Gymnastics

Pull-ups (pull ups: 10 mins to establish 1RM weighed strict )

MOD: heavy bend over DB rows

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets

5 L- pullups

5 KB clean and press

row sprints 150 meters

NOT FOR TIME*

then

7 min AMRAP

20 box jumps 20/24

15 WB 14/20

10 KTE