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12/15/2014: ring dips….

14
Dec

12/15/2014: ring dips….

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

12 REPS

– arm circles

– PVC

– wrist warm up

– squats

– lunges

– Burgener warm up

– place PVC behind the head perform 30 elbow extensions

STRENGTH:

Metcon (No Measure)

4 sets:

20 walking lunges DB 20/30 – rest 30 sec.

Max ring dips or dips on the boxes — rest 30 sec.

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD

15 min AMRAP

Team of 2

5 power clean 95/135

10 Hand Release pushups

Alternate rds, one working, one resting

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