CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

20 pvc pass throughs

15 slam ball slams

60 sec calf stretch ea leg

10 air squats

10 lunges

10 squat jumps

60 sec pigeon pose ea leg

10 skyfalls

10 scorpions

10 crosses

10 rollbacks

60 sec oh wall stretch – use box for better stretch

Mobility

Warm-up (No Measure)

10 min tennis/soft ball mash –

And any other stretches you want

– calves

– hips

– shoulders

– lats

– scaps

Rehearsal

Metcon (No Measure)

Athletes perform:

20 oh squat with pvc pipe

– then warm up to wod weight

10 steps ups

then 5 box jumps

5 single arm swings each arm – make sure you can control weight

10 cal row

WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

5 OH Squats #75/55

10 box jumps 24/20

16 single arm kb swings (8/8) #35/26

20 cal row