CrossFit ReDefined – CrossFit

Being uncomfortable is only temporary. Not even trying is something you have to live with forever. Can you look at yourself in the mirror and honestly say you gave 100% in everything you did for that day. If you can’t, then you simply fix it the next day. Remember each day is a gift, so don’t waste it.

Group Warm-Up

Warm-up (No Measure)


10 slams

20 second hs or wall walk hold

30 seconds of an easy row


Warm-up (No Measure)

Overhead wall squat :30

Pause Scorpion stretch :30 ea leg

20 pvc pass throughs


Bench Press (4×6 increasing)


DB incline bench

lean against a med ball on the bench and perform 3×10 DB bench presses. Increase if possible but work for all 10 reps


Bent Over Row

Using DB’s, one knee on a bench and pull the db where the elbow raises above the ribs. L/R arm

Accessory work

Metcon (No Measure)

Accumulate 50 reps of each

-Banded face pulls (purple/black)

-Banded tricep extensions

Strategy + WOD

800m Run (Time)

Max Effort 800m Run