29
Mar
03/30/15
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
150 m row
10 arm circles
bear crawl
5 (10 sec) hand stand hold
10 push ups
5 pull ups
Gymnastics
Weighted Strict Pull-ups (2 weighted strict pull ups)
Every 2 minutes for 16 min.(total of 4 sets)
Metcon
Metcon (Time)
WOD
1000m row
20 HSPUs
30 ring dips
40 push ups