1
Oct
10/02/2018
CrossFit Deerfield Beach – CrossFit
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.*