Daily Archives: August 10, 2017

081117 RX+

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 400m Jog 3x Through 10 Samson stretch lunges 10 PVC OH Squat 10 GHD Sit-up 10 GHD Back Extension 5 Strict Pull-ups 5 Dips Strength Back Squat (5-5-5-5-5) Warm up … Continue reading

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Jessica De Los Santos’ Day, August 11th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Partner Shoulder/Thoracic Stretches Then.. 2 Rounds 25m Dual KB Overhead Walk 7 Burpee Broad Jumps (land in a squat) Weightlifting Overhead Squat (E2MOM 2×5 @60%, 2×3 @75%, 2×1 @80-85%) Metcon Jessica’s “Caliente … Continue reading

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