February-10-2017

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca – CrossFit

Crossfit East Boca and Crossfit NFTL will both be closed today 2-11-17 for Wodamania Crossfit Team Competition . We have a lot of athletes competing, so if you have time come out and show your support.

CrossFit Wild
3900 Fiscal Ct, Ste 600, West Palm Beach, Florida 33404

7am-6pm

Warm-up

Warm-up (No Measure)

2 Rounds

200 Meter Run

10 Arm Circles Forward

10 Arm Circles Backwards

10 Behind the Neck Shoulder Press

10 Good Mornings

10 Forward Lunges(2sec pause on each step)

Weightlifting

Turkish Get Up (1×10)

5R Arm/5L Arm

Increasing Weight

Metcon

Metcon (Time)

3 Rounds

7 Deadlifts 275/185rx 315/225rx+

30 Medball Sit Ups 20/14rx 30/20rx+

400m Row

*BC will do Sumo DL for 14reps

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