CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

high knees

butt kicks

toy soldiers

Spiderman lunge down

lateral lunge back

20 sky falls

15 sumo deadlift high pulls (53/35)

10 walk outs

Mobility

Warm-up (No Measure)

:30 scorpions

:30 crosses

:30 couch stretch

:30 roll backs

Teaching

Warm-up (No Measure)

Dead lifts:

Flat back

shins verticle

spine neutral

pin shoulders back and down

squeeze butt and open hips at the top

movement prep:

5 empty barbell stiff leg dead lifts

5 dead lifts

warm up to the workout weight

Rehearsal

Warm-up (No Measure)

1x:

10 cal row

7 pushups

5 deadlifts (185/135)

Strategy + WOD

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

200m row

15 push ups

10 dead lifts (185/135)

Group Warm-Up

Warm-up (No Measure)

foam roll:

lower/middle/upper back

quads

IT bands

calves

hamstrings

glutes