3
Nov
11/04/2104: benchmark diane…..
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
12 reps
arm circles
PVC pass throughs
toes touches
banded good mornings
squats
Reaching lunges ( small step forward with very slight bend in the knee , reach towards the Knees
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
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