CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

Toy soldiers

Lunges (fwd/rev)

High knee skips

Butt kicks

High knees

20 scorpions/crosses

10 roll backs

empty barbell

10 dead lifts

10 back squats

10 good mornings

Weightlifting

Deadlift (2×20 at (40%-45%))

If you didn’t do 4/2/4/2 from last week then you can follow that rep scheme

4 at 80%

2 at 90%

4 at 85%

2 at 95%

Strategy + WOD

Metcon (AMRAP – Rounds and Reps)

8 min amrap

6 – Burpee box jumps (24/20)

12 – Dead lifts (155/105)

RX+

30/24″

185/125

Cool Down

Warm-up (No Measure)

Foam roll:

hamstrings

quads

back

pigeon pose

cat/camel stretch