10/02/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Arm Circles

Wrist Warm-up/Ankle Circles

Torso Rotation/Twist

Toe Touches

Squats

Push-ups

Ring Rows

Metcon

Metcon (Time)

Happy Baby Shower WOD Junior!

For Time – Teams of 2:

400m Medball Run (together)

25 Weighted Medball Pull-Ups

50 Partner Wall Balls

50 Medball OH Lunges (in place, per leg)

50 Medball Burpee Box Step Overs

50 Over the Box Medball Sit-Ups

50 Partner Thruster Toss (length of one floor mat apart)

25 Weighted Medball Pull-Ups

400m Medball Run

*Rx = Everything with 14/20# Medball. One ball per team. The Medball is your baby. Every time the ball is dropped, both teammates must perform 5 burpees, except during the burpee box step-overs.*