30
Sep
10/01/2014: GET UP THAT ROPE!
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
15 REPS OF
– arm circles
– PVC pass throughs
– wall squats
– 15 sec bar hang
– 15 sec hand stand hold
– 15 sit-ups
– 15 supermen
Weightlifting
Thruster (3-2-1)
Metcon
Metcon (Time)
30 Thrusters 55/75
3 rope climbs
20 thrusters
2 rope climbs
10 thrusters
1 rope climb
