Daily Archives: August 7, 2017

RX+ Tues

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) High Knee 50m Forward, butt kick 50m backwards 2 Rounds Bike :20sec Hard 7 Push-Ups Lay over a med ball w/arms above head and stretch :30sec (mack stretch) *next round … Continue reading

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Tiffany Linan’s Day, August 8th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Row 500m, Bike 1k, or Run 400m 2 Rounds 15 Banded GoodMornings 15 Hollow Rocks 10 Air Squats Strength Back Squat (10-10-10 @85% of your 10 rep max) 65% of 1rm -Round … Continue reading

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