CrossFit ReDefined – CrossFit

Its never about the destination, it’s always about the journey.

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Group Warm-Up

Warm-up (No Measure)

20 sky falls

20 air squats

20 push ups

400m run

10 push ups

10 air squat

10 sky falls

200m run


Warm-up (No Measure)

:30 squat/reach

:30 frog stretch



movement prep with empty barbell

5 sumo dead lifts

5 strict upright rows

5 sdhp

Back Squats

movement prep

5 back squats with empty barbell

Pull ups

movement prep

10 ring rows or 5 pull ups (NO BANDS TODAY. USE RING ROWS OR JUMPING PULL UPS)

Wall walks

movement prep

3 wall walks

Front Squats

movement prep

5 front squats with empty barbell

*after review of all the movements, begin loading barbells and practicing with workout weight.

Strategy + WOD

Rest 4 min between workouts

Metcon (AMRAP – Reps)

6 min amrap:

5 burpees

10 sdhp (95/65)

Metcon (AMRAP – Reps)

7 min amrap:

35 double unders

11 back squats (95/65)

Metcon (AMRAP – Reps)

8 min amrap:

10 pull ups

3 wall walks

10 front squats (95/65)