Skip to main content
Main

Dead Lifts w/running burpees

By 12/17/2009No Comments

Reminder!!!!  This Saturday 12-19-09 our Facility is hosting the first annual Broward Affiliate Cup – CrossFit Competition.  The event will take place beginning at 8am check in for all athletes participating.  At 9am there will be a Group Workout which anyone can join.  At approx 1030am the Competition will begin.  Spectators are welcome.

:startwod:

Warm Up

Joint Mobility

Light Stretching

(2 Rounds)

Row 250 Meters

15 Back Extensions

15 Ab Mat Sit Ups

Strength Workout (SWOD)

Dead Lift 5 – 5 – 5

Daily Workout (DWOD)

Run 400 Meters
75 Burpee Pull Ups
Run 400 Meters

:endwod:

Steven