CrossFit ReDefined – CrossFit

Don’t wish to be out of the storm, ask what you’re suppose to be learing from the storm.

Group Warm-Up

Warm-up (No Measure)

30 jumping jacks

20 sky falls

10 burpees

high knees

butt kicks

10 walk outs

20 push ups

30 air squats


Warm-up (No Measure)

pigeon pose :30

couch stretch :30

Childs pose :30

skill work

Turkish Get Up

3 TGU on ea arm x 3 rounds.

-start with a light kb or db and work up once you feel comfortable with the movement


Warm-up (No Measure)

Rope Climb


Double unders


Warm-up (No Measure)


3 rope rows (similar to a ring row but with the rope)

5 sdhp

10 double unders

Strategy + WOD

Metcon (Time)

5x: 12 min cap

2 rope climbs

15 sdhp (70/53)

40 double unders


rope climbs

from a lying position pull yourself to a standing position

sdhp: use a lighter kb

double unders: double the reps for singles