06/04/2015: hip extension!!!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– PVC pass through

– wrist warm up

– OH squat

– cheerleader lunges

– push ups

– sit ups

Burgener warm up

Weightlifting

Snatch (1 High hang – 1 Hang – 1 Snatch)

every 2:00 for 20min

add weight

Metcon

Metcon (Time)

WOD

3RFT

400 m run

10 OH squats 95/135 (off the floor)

20 HRPUs