CrossFit ReDefined – CrossFit

Group Warm-Up

Warm-up (No Measure)

3x:

150m row

15 air squats

10 push ups

Mobility

Warm-up (No Measure)

:30 couch stretch

:30 pigeon pose

:30 overhead wall stretch

10 walk outs

with empty barbell:

10 front squats

10 s2oh

10 thrusters

Teaching

Warm-up (No Measure)

Thrusters

Pull ups

find a weight if not going Rx that you can manage for no more than 3 sets. Focus on breathing out at the bottom and at the top.

On the pull ups determine if you’re going to scale to ring rows, banded pull ups or jumping pull ups

Rehearsal

Warm-up (No Measure)

2x:

5 thrusters (at workout weight)

5 pull ups

Strategy + WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Warm-up (No Measure)

1:00 easy row

1:00 childs pose

:30 knife cutter stretch ea arm