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10/06/2014

5
Oct

10/06/2014

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

15 REPS OF:

– arm circles

– wrist warmup

– PVC pass throughs

– bend over 2 taps

– PVC cheerleader lunges

– front squats with PVC resting on shoulders and arm stretched out,

– push jerks

– SDLHP

– OH squats

– thrusters

– sit ups

– superman

Metcon

Metcon (Time)

Chipper

*** Start with 4 Burpees and perform 4 Burpees EMOM during the Chipper

20 thrusters 85/125

20 SDLHP

20 Push Jerks

20 OH Squats

20 Front Squats

The workout is finished after the last Front squat

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