08/18/2014: GET YOUR SPINE ORGANIZED

CrossFit Deerfield Beach – CrossFit

Warm-up

Dynamic Warmup (No Measure)

10 reps of:
arm circles
high knees
toes touches
2 taps between feet
1/2 Burpees
sit-ups
+
400 m light jog

Metcon

Metcon (Weight)

7 MIN EMOM
10 KBS 35/55

Metcon

Metcon (Time)

5 RFT
5 DL 185/265
10 Burpees