Daily Archives: July 11, 2017

Resting Beach Face

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 1 – 5 – 1 Dball over shoulder Burpee Box Jump Over Strength 1 Arm Row (20.20.15.15.10 ) Same hand and knee on bench. DB or KB DB Shrugs (5 x … Continue reading

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Wednesday, July 12th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 20 Side Lunges Then… 5mins of Squat Prep Weightlifting Back Squat (3×10 @82.5% of your 10rm or 67.5 of your 1rm) 15 Hamstring Curls after each set Strength-con Metcon (AMRAP … Continue reading

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