09/10/2014: GYMNASTY

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 neck warm ups
– shoulder circles
– PVC pass through
– ring rows
– 10 half Burpees
– 15 sec handstand hold,

Weightlifting

Shoulder Press (5 MIN EMOM )

– 3 reps off the floor
– unbroken reps, do not increase weight

Metcon (Time)

5 RFT
5 L- pull ups
10 DB Burpees 20/35
15 DB strict shoulder press 20/35