CrossFit ReDefined – CrossFit

Group Warm-Up

Warm-up (No Measure)

Walking knees to chest down

Walking heel to butt back

Toy soldiers down

Lunge back

High knees down

Butt kicks back

20 sky falls

20 jumping jacks

1 big lap

Mobility

Warm-up (No Measure)

Pigeon pose :30

Couch stretch :30

Child’s pose :30

Teaching

Warm-up (No Measure)

KB swings

Air squats

Plyo push ups

Rehearsal

Warm-up (No Measure)

2x: Each partner does 1 round

15 air squats

10 russian swings

5 plyo push ups

Strategy + WOD

Metcon (Time)

Teams of 2: One works at a time and can switch whenever

200 air squats

100 russian swings (53/35)

50 plyo push ups

Metcon (Time)

400m run with med ball (20/14) switch whenever