Announcements

Trinity Restorative Care (TRC) will be here every Tuesday. There is a sign up sheet above the ab mats. For a limited time, spot treatments are $20 and full body treatments are $40.

CrossFit ReDefined – CrossFit

Warm-up (No Measure)

1 small lap

High knees

Butt kicks

toy soldiers

bear crawl

1 small lap

20 jumping jacks

20 arm circles fwd/rev

20 wall balls

Shoulder Press (4×5 db shoulder press/12 banded tricep extensions)

4 sets of 5 reps

Seated dumbbell shoulder press. Increasing each set if possible.

Using a bench or a box, maintain an upright torso with ribs pulled down and tight abs. press the db over head in a straight line.

superset with 12 banded tricep extensions.

Metcon (Time)

For time:

800M run (gosling and back)

30 cal row

25 burpees

20 front rack lunge steps (135/95)