CrossFit Deviate, CrossFit Deviate South - WOD Make up Back - TopicsExpress

CrossFit Deviate, CrossFit Deviate South - WOD Make up Back Squat if missed Monday workout Warm-up Standard Warm-Up 2 (No Measure) 3 Rounds 10 Air Squats 10 Push Ups 10 Sit Ups 20 Pass Thru Squat Party 1:00 Shoulder Mob. w/ Band :30/mob L1 Strength Shoulder Press (< 3 Months 5x5 E3M 15 Min) Shoulder Press (> 3 Months 1-1-1-1-1) L2 Strength Shoulder Press (1-1-1-1-1 E3M 15 Min) L1 Skill Strict Pull Ups (Tabata) Push Ups (Tabata) L2 Skill Metcon (AMRAP - Reps) 12 Min Time Cap 22-16-10 HSPU Pistols T2B Unfinished reps = +1 Sec WOD Metcon (Time) 3 Rounds 20 Push Ups 20 Slam Balls (10/15)(15/20) 20 Pull Ups (kipping oK)

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