12/11/2014: WHATS STOPPING YOU?

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

arm circles

PVC OH squats

OH lunges

sit-ups holding PVC pipe touch floor behind the head

wrist warm up

Weightlifting

Overhead Squat (4 rds of 2-4 reps of OH squats rest 2 min. Between)

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD

12 min AMRAP

10 T2B

10 DB ground to OH 20/30

10 DB squats 20/30