CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

High Knees

Butt Kickers

Skip for Height

Walking knees to chest

Walking heel to butt

Forward lunges

Toy soldiers

Lateral lunges


Warm-up (No Measure)

Couch stretch :45

Childs pose :45

Scorpions :45

Crosses :45

Calf stretch :45


Warm-up (No Measure)

Coach briefly review ea movement then prep with a few reps at ea

10 Russian Kb swings

10 Ab mat sit ups

100m Rowing

Strategy + WOD

Metcon (Time)


Cal row

Russian kb swings (70/53)

ab mat sit ups

*athletes can stagger start at any movement

Cool Down

Pigeon pose 1:00

Worlds greatest stretch :30

Foam roll:

lower back/lats/quads/hammies