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
A lion doesnt concern himself with the opinion of sheep.
Warm-up (No Measure)
Back: upper, middle, lower
Legs: quads, hamstrings, calves
20 banded RDL’s
20 air squats
20 sky falls
20 empty barbell deadlifts (from mid shin)
Front Squat (5×3 with 1 second pause)
add 10lb from 9-6-17
For time: 11 min cap
Dead lifts (225/155) (RX+275/205)
Box jumps (24/20) (RX+ 30/24)
Metcon (No Measure)
tabata: 20 seconds on/10 seconds of rest x 8 rounds
-hollow body rocks
*fight through the hollow body rocks as long as possible. if you absolutely need to rest then hold a hollow position. flex your quads and squeeze your butt while keeping your arms over head and shoulders off the ground.