17
Mar
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