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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.


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