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09/05/2014: finish strong on friday

4
Sep

09/05/2014: finish strong on friday

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 of
arm circles
rotations
toes touches
bend overs
banded good mornings
mountain climbers
stay on floor and do calf stretches
+
Run circles in the gym with:
high knees
butt kicks
bear crawls

Weightlifting

Deadlift (3-3-3)

Metcon

Metcon (Time)

3 RFT
1 minute each exercise with a running clock

Squat clean 95/135
20′ shuttle sprint / count every single sprint
DL 95/135
Burpees
Jerks 95/135
1 minute rest and repeat

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