CrossFit ReDefined – CrossFit

What we do is not the leading result of success but rather a cause of our belief system.

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Group Warm-Up

Warm-up (No Measure)

High knees

Butt kicks

Fwd Lunges

Rev Lunges

Toy soldiers

Spiderman lunges

Mobility

Warm-up (No Measure)

3x of roll backs (L/C/R)

couch stretch

calf stretch

pigeon pose

wrists stretches

Rehearsal

Warm-up (No Measure)

1x

:30 wall sit

20 air squats

:30 hs hold

20 dubz

:30 kb front rack hold

10 lateral slams

coach to review pistols and dubz.

Strategy + WOD

Athletes may blend L1 and L2 if you have some of the movements but not all.

Metcon (AMRAP – Rounds and Reps)

Partner up! 17 min amrap

split reps however

L1

200 tall singles or plate hops

—partner wall walk or db oh hold

100 air squats

—partner holds wall sit

50 med ball lateral slams (20/14)

—partner holds kb in front rack (35/26)

L2)

200 dubz

—partner holds hand stand

100 pistols

—partner holds wall sit

50 med ball lateral slams (20/14)

—partner holds kb in front rack (53/35)

L3) Rx+

same as L2 but with vest if you have one.