CrossFit ReDefined – CrossFit

Faith moves mountains while doubt creates them.

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Group Warm-Up

Warm-up (No Measure)

400m run

20 sky falls

14 scorpions

14 crosses

20 top of push ups shoulder taps

400m run

Mobility

Warm-up (No Measure)

Calf stretch

Pigeon pose on box

OH box stretch

Midline

Metcon (Time)

100 ab mat sit ups

Teaching

Warm-up (No Measure)

Renegade rows + devil press

*row/row/push ups/devil press

movement prep:

3 reps and decide weight

box jump overs:

5 reps

Strategy + WOD

Metcon (Time)

3x:

200m sled drag (blue/green)

7 renegade rows + devil presses (40/25)

14 box jump overs

Cool Down

Foam roll

row 3-5 min at a conversational pace