11/20/2014

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

arm circles

wrist warm ups

pvc pass through

thrusters

snatch balance

Burgener warm up

bear crawl

high knees

butt kicks

calf warm up on all 4

mountain climbers

Metcon

Metcon (Time)

5 RFT

12 push presses 80/115

40 m shuttle run (4x10m)

8 squat snatch 80/115