24
Mar
03/25/2014
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10 arm circles
10 wrist warm ups
5 walk the floor
10 light KB swings
10 KB elbow extension /behind the head
10 goblet squats
Weightlifting
Bench Press (4 X 5)
4 sets of Bench press 5 reps
rest 60 sec
1 arm KB row 10 reps
rest 60 sec
Metcon
Metcon (Time)
WOD
3 RFT
20 KB swings 55/70
10 ring dips
400 m run