Announcements

Annual CRAWFISH BOIL! Saturday, June 1st! Starts after the Community WOD!

Astros Game Saturday, June 8th!

Memorial Day Murph! MONDAY MAY 27th 9am!
(no other classes that day)

CrossFit ReDefined – CrossFit

Proverbs 28:6
Better the poor whose walk is blameless than the rich whose ways are perverse.

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Group Warm-Up

Warm-up (No Measure)

400m run

20 air squats

5 walk outs

20 plyo lunges

10 roll backs

20 ring rows

10 supermans

skill work

Warm-up (No Measure)

Rope climbs/Pistols

Rope climbs: progressions

1) jump and hang in extensions

2) jump hang in extension and 3 knee raises

3) jump and hang/knee raise/wrap feet/stand

4) repeat step 3

*athletes may lie on the ground and pull to standing position for a modification

Pistols: modifications

1) Lateral Step ups

2) on top of box, touch heel to the ground

3) elevate heel on plate

4) use rig

5) Left foot rested on right ankle/switch
Spend some time working on both movements with your coach and practicing modifications

Metcon

Metcon (Time)

5x:

12 Front rack lunge steps (135/95)

12 GHD hip extensions

12 Pistols

:30 wall sit

1 Rope climb

Rx+

legless rope climb