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10/09/2104: this weekend! come support our teams!

8
Oct

10/09/2104: this weekend! come support our teams!

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

12 reps:

– arm circles each direction

– wrist warm up

Then 3 Round of 15 (total)

– calf stretches in prone position

– 15 mountain climbers

– 10 sit ups

– 5 push ups

Skill Work

10 minutes on DUB instructions

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

7 Burpees

14 DB strict press 20/35

21 DUBS

100m run

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