Daily Archives: August 9, 2017

Comp. 08/10/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 3 Rounds 10 SuperMans 15 Band Pull-Aparts 10 Bent Over Rows 75/55 *5mins of Shoulder MobilityMove with a purpose. There is a lot of Shoulders today so on this back … Continue reading

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Dr. Ashley’s Day, August 10th

Defiant CrossFit – CrossFit Warm-up Run Prep Warm-Up (No Measure) Coach Led 20m each… High Knees x2 Butt Kicks x2 Karaoke x4 Side Shuffle x4 High Skips x2 100m Sprint 4mins of hamstring and calf stretching Strength 4x400m Relay (Time) … Continue reading

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