3
Jun
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
