CrossFit ReDefined – CrossFit

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Warm-up (No Measure)

200m jog

High knees

Butt kicks

Lunge down

Reverse lunge back

High knee skips

200m jog

10 arm circles forward/back

10 flutters

10 scorpions

10 crosses

Mobility

Warm-up (No Measure)

:30 sec each

Pigeon pose

Couch stretch

OH wall/box

Chest opener on rig

Childs pose

Teaching

Warm-up (No Measure)

Coach to go through movements and movement prep for Metcon

Metcon (Time)

21-15-9-15-21

DB snatch (25-35/40-50)

Ring dips

Alt OH lunge step w/ DB

Scaling

DB snatch -weight

Ring dips – box/bench dips

Lunge – weight/no weight