03/27/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

200m run

10 air squats

10 arm circle

10 sit ups

10 mountain climbers

Gymnastics

Weighted Strict Pull-ups (3 x 5)

Metcon

Metcon (Time)

Chipper

50 lunges

40 weighted sit-ups KB 35/55

30 KB swings 35/55

20 Push Presses 65/95

10 K2E

20 Thrusters 65/95

30 pull ups

40 Goblet squats 35/55

50 mountain climbers (total)