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