CrossFit ReDefined – CrossFit
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