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