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12/08/2014: PRACTICE WHAT YOU PREACH….

7
Dec

12/08/2014: PRACTICE WHAT YOU PREACH….

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

Warm up: 10 REPS

– arm circles

– PVC pass through

Partner MB warm up: total of 10

– squat and throw MB from the chest to partner

– sit ups with MB throw the MB to partner

– MB floor to OH throw

– rotational throw all 5 each

Weightlifting

Deadlift (5 X 5)

DL 5 reps, rest 20 sec
Ring push ups, max reps, rest 1 minute-Metcon

Metcon (AMRAP – Rounds and Reps)

WOD

10 min AMRAP

15 KB swings 35/55

15 WB 14/20

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