CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

High knees

Butt kicks

Toy soldiers/reach and kick

Fwd lunges

20 supermans

20 hollow body rocks

20 squat jumps

20 push ups

:30 each

fwd arm circles

rev arm circles




Floor Press (3×8)

with a partner to hand you the bar

*spend a few minutes warming up and increase each set during the working sets

Strategy + WOD

Metcon (Time)

15 min time cap:

200m run

30 wall balls

30 GHD sit ups

400m run

20 wall balls

20 GHD sit ups

600m run

10 wall balls

10 GHD sit ups

*scale to weighted ab mat sit ups using a medal (20/14)

Cool Down


cobra stretch

knife cutter stretch

couch stretch