CrossFit ReDefined – CrossFit

“And the Lord said to John, come forth and you shall receive eternal life. Instead John came fifth and received a toaster.”

Group Warm-Up

Warm-up (No Measure)

20 seconds each:

arm circles fwd/rev



20 jumping jacks

20 air squats

20 push ups

20 scorpions

20 crosses

10 roll backs


Warm-up (No Measure)

Foam roll for 7-9 min

upper, middle, lower back


softball mash chest


Handstand Push-ups (skill work)

even if you have handstand push ups everyone will work through these progressions:

3 wall walks

5 downward dog hspu

*if thats as far as you can go then you’ll work on trying to use a box

7 hspu

once you pick a progression then eververyone will do 5 hspu every 30 seconds for 5 min. if you have to scale to 3 then scale to 3. you should have the reps done within a 15 second window.

1. kick up to the wall

2. bring your knees to your chest with butt/hips rested against wall

3. drive your heels up and towards the wall while opening the hips aggressively.

4. push your head through your arms as you would with a push press.


Metcon (AMRAP – Reps)

12 min amrap:

10 pull ups (scale to ring rows or banded pull ups)

20 push ups

30 air squats

40 double unders (scale to 80 singles)