Daily Archives: August 1, 2017

Comp. 8/02/2017

Defiant CrossFit – RX+ 90 mins Strength Shoulder Press (10-10-5-5) Metcon Metcon (No Measure) EMOM x21mins First 7mins: 50 DU’s Second 7mins 15 Cal Row Third 7mins 12 Cal Bike Gymnastics Metcon (No Measure) 3 Rounds Each for quality 1. … Continue reading

Posted in Workout of the Day | Leave a comment

Wednesday, August 2nd

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 5mins of Dynamic Hamstring, Glute, Lower Back Warm-Up Then… 2 Rounds 10 PVC Kang Squats (Goodmorning Squats) 20 Russian KB Swings Metcon (Time) Max Wall Sit Strength Sumo Deadlift (5-3-1-1-1 (Find a … Continue reading

Posted in Workout of the Day | Leave a comment