09/08/2014: READY FOR ANYTHING….

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

Warm up: 10 EACH
arm circles
PVC pass through
toes touches
2 tap bend overs
rotation
10 PVC thrusters
5 lunges to front
side and back
10 squats
wrist warm up
5 Burpees
30 sec jog in place

Metcon (Time)

400 m run
25 SDLHP 65/95
50 push ups
25 thrusters 65/95
50 boxjumps 20/24
25 Burpees
50 Dubs
25 WB 14/20
50 deck squats
400 m run

35 min cap