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12/23/2014: POSITIVE RESULTS

22
Dec

12/23/2014: POSITIVE RESULTS

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

12 REPS

– arm circles

– wrist warm up

– push ups

– squats

– mountain climberS

– Burpees

Core

4 sets of 60 sec plank hold on elbows

:30 seconds rest

Metcon

Metcon (Time)

WOD

5 RFT

5 DB complex 20/30

10 T2B

“DB complex”

Start in plank position hands on DB

– Right arm row

– Push up

– left arm row

– Push up

Jump feet in , grab DB and perform 1 full clean then 2 front squats and 2 push press

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