(754) 227-5658 | 905 SE 1st Way, Deerfield Beach, FL

04/01/2015

31
Mar

04/01/2015

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

high knees

butt kicks

lunges

Lateral shuffle each direction

bear crawl

broad jumps

Weightlifting

Front Squat (6/65%, 4/75%, 2/85%, 2/90%, 1/95%)

every 2 min. for 10 min (5 sets)

THEN:

1 RM front squat

rest 3 min

1RM front squat

Metcon

Metcon (Time)

WOD

5 sets

( 1 SET every 4 mins)

25 DB thrusters 15/25

50 DUBs (150 singles)

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