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

04/29/2015

28
Apr

04/29/2015

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 leg swings

10 arm swings

200m jog

10 walking lunges

10 sit ups

10 pushups

50 single jumropes

Weightlifting

Bench Press (5 sets for 15 mins every 3 minutes 3-5 Bench press)

goal : establish 5 RM

then

5 min rest

Metcon

Metcon (Weight)

5 sets

every 2 minutes for 10 min

20 walking lunges / hold KB in each hand
then

3 min rest

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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