3
Dec
12/04/2014: BRING A GUEST DAY!!!
CrossFit Deerfield Beach – CrossFit
GUEST DAYS!!!
Warm-up
DYNAMIC WARMUP (No Measure)
10 arm circles
10 toe touches
10 air squats
10 pushups
From side to side in the gym
butt kicks,
high knees
200m run
Metcon
Metcon (Time)
2 Person Team WOD:
Divided between 2 partners (run must be done together)
40 deadlifts
200m run
40 KB swings
200m run
40 goblet squats
200m run
40 burpees
200m run
40 push-ups
200m run
40 box jumps 20/24″
200m run
40 KB SDLHP
200m run