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

05/11/2015

10
May

05/11/2015

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– toe touches

– squats

– leg swings

– walking high knees (hold knees up for a second)

– walking butt kicks (grab foot and pull into glutes)

– push ups

Weightlifting

Front Squat (65%/5, 75%/4, 80%/3, 85%/2, 90%/1, 4reps as heavy )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m run

12 back squats 95/135 (off the floor)

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