CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

200 meter run

20 arm circles

20 flutters

20 crossovers

20 kip swings

10 inchworms

10 push ups

10 ring rows

Mobility

Warm-up (No Measure)

5-7min Tennis ball mash

– shoulders

– chest

– scaps

Weightlifting

Push Press (Find 1 rep max)

***15 minutes on clock

Metcon

Metcon (Time)

15 Strict Press #95/65

15 pull ups

15 Push Press #115/75

15 pull ups

15 Split Jerk #135/95

15 pull ups

*15 minute cap