11/03/2014

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circles

10 PVC pass throughs

toes touches, 2 taps, OH

squats

cheerleader lunges

prone position calf stretches

mountain climbers

push ups

sit-ups

high knees

skips

butt kicks

Weightlifting

Deadlift (5 x 2 touch-n-go at 75%)

Metcon

Metcon (Time)

WOD

400 m run

50 pull ups

400 m run

50 pushups

400 m run

50 sit-ups

400 m run

50 squats