Daily Archives: August 8, 2017

Ok. Let’s go.

Defiant CrossFit – Strength Class Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength Shoulder Press (Find a 2-4 Rep Max — Refer to … Continue reading

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Hunter’s Date w/Lynne, August 9th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 6 Parallette Deficit Push-Ups 10 DB Chest Fly’s (super light) 5 Bar Kips to 3 Strict Pull-Ups Then… 5mins of Shoulder/Chest Prep for Bench Press Metcon Lynne (AMRAP – Reps) … Continue reading

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