CrossFit Deviate, CrossFit Deviate South - - TopicsExpress

CrossFit Deviate, CrossFit Deviate South - WOD Warm-up Standard Warm-Up 3 (No Measure) 40ft High Knees 40ft Butt Kickers 40ft Skip for height 10 Leg Swing Front 2 Back/ Leg 10 Leg Swing Side 2 Side/Leg 10 Arm Circles Small/Side 10 Arm Circles Big/Side 3 Rounds 10 Air Squats 10 Kip Swings 5 Inch Worms Mobility Metcon (No Measure) Mobility 2:00 Couch Stretch 2:00 Front Rack Stretch w/ band 2:00 Ankle mob w/ bar Strength Barbell Row (3x10 E2M6) Db/Kb Drag Row + Face Pull (3x10 + 10 E2M6) WOD CrossFit Games Open 11.4 (AMRAP - Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups L1: Does 20 Dips and 20 Pull Ups instead of Muscle Up