CrossFit ReDefined – CrossFit

Warm-up (No Measure)

500m easy row

10 walk outs

15 air squats

20 ab mat sit ups

15 push ups

10 lunge steps

10 crosses

1 min samson stretch ea leg

Warm-up (No Measure)

Movement prep:

20 reps

T2B – enforce scapular retraction and actively press downward on the bar while working on the kip.

5 reps each arm

DB snatches – driving through the ground with your heels and keeping the chest tall, “jump” the db overhead punching the sky.

5 reps each arm

DB oh lunge steps – with the DB overhead, keep the hips under the shoulders and maintain an active “shrugged” upper back and tight midline. step out with the opposite leg.

Push Press (7×3 increasing )

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

10 t2b

10 db snatches R arm

10 oh lunge steps R arm (step out with left leg)

10 db snatches L arm

10 oh lunge steps L arm (step out with right leg)


Cool Down

20 scorpions

20 crosses

10 roll backs

foam roll upper and lower back