Daily Archives: August 12, 2017

Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 25 Burpees Perfect Stretch x4 (Each Side) 5mins of Chest/Shoulder Prep (Smashing, Chest flys) Strength Bench Press (1-1-1-1 @90%) Metcon Metcon (AMRAP – Rounds and Reps) W/ a Partner 14min AMRAP 8 … Continue reading

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Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 3 Rounds Perfect Stretch (each side) 7 Strict Pull-Ups 15 DB Romainian Deadlifts 7 Bicep Curls Strength DBall Over Yoke (5×4) Yoke height should be around chest-neck area.Superset with the Rows … Continue reading

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