121106 Tue – Putting the Defense in DCF

Joe, Hector and JJ hanging out with Tony Blauer after finishing the CrossFit Defense Seminar this weekend.


Mobility:  Ankle Mobility


Skill Practice Warm Up:  handstands and handstand push ups


Workout:  “Whitecaps Ahead” – For time.

500m row (Novice: 300m)

15 dumbbell ground to overhead  –two hands-  (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

30 burpees

15 dumbbell ground to overhead  –two hands-  (same)

500m row (Novice: 300m)

*Women’s Rx

Scaling Guide:  8 – 12 minutes

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Compare To:  New Workout!

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