9
Sep
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