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

A lion doesnt concern himself with the opinion of sheep.

Warm-up (No Measure)

Foam roll:

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)

20 scorpions

20 crosses

Front Squat (5×3 with 1 second pause)

add 10lb from 9-6-17

Metcon (Time)

For time: 11 min cap

21/15/9

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.