[email protected] | 905 SE 1st Way, Deerfield Beach, FL

05/06/2015

5
May

05/06/2015

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circles

10 PVC pass through

10 push ups

20 sec hang from bar with active shoulder

10 sit-ups

100 single jump ropes

Gymnastics

Pull-ups ( 3×5 strict weighted pull ups )

strict weighted pull ups

max rep bodyweight strict pull ups finish with some kipping pull-ups before coming

of the bar

Metcon

Metcon (AMRAP – Reps)

WOD

10 rds

30 sec DUBs

30 sec rest

30 sec DB thrusters 25/35

30 sec rest

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