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10/16/2014: ROPE & RUN

15
Oct

10/16/2014: ROPE & RUN

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS”

– arm circles

– situps

– leg lifts

– push ups

– prone calf stretch

then across the gym

– high knees

-butt kicks

-bear crawl

-200m run

Skill Work

10 min rope climb practice

Metcon

Metcon (Time)

3 RFT

800M Run

3 Rope Climbs

12 Dumbell Thrusters 25/35

30min Cap

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