CROSSFIT 12-12-18

CROSSFIT 12-12-18

CrossFit ReDefined – CrossFit View Public Whiteboard Warm-up ATHLETES NEED 1 BLUE PLATE 12 mins 20 jumping jacks 20 sky falls 14 scorpions 14 crosses 15 kip swings 20 plate hops 10 pushups :30 each – calf stretch – chest opener on rig – knife...
FIT

FIT

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) 200m ski -High knees down and back -Butt kicks down and back -Toy soldiers down and back 30 sec of: -pigeon -childs pose -scorpions -crosses -roll backs 200m row 4 minute tabata:...
CROSSFIT 12-11-18

CROSSFIT 12-11-18

CrossFit ReDefined – CrossFit View Public Whiteboard Warm-up FOAM ROLL/SOFTBALL MASH (6 mins) then 12 mins 200m jog 15 skyfalls 15 air squats 15 pushups 7 Cobra-to-DW dog 3 WGS each side 15 PVC pass thrus :30 each – couch stretch – calf stretch...
FIT

FIT

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) 150m row OR 200m light jog -90/90 sequence -lateral lunge down/ toy soldier back -walking hip circles down/ butt kicks back -single leg walk & reach down/ grab & reach back...
CROSSFIT 12-10-2018

CROSSFIT 12-10-2018

CrossFit ReDefined – CrossFit View Public Whiteboard Warm-up 12-mins on the clock: 20 cal row 20 air squats 10 burpees 14 scorpions 14 crosses 7 rollbacks 30-sec each: – couch stretch – OH wall/box stretch – calf stretch – squat and reach...