7/25/17

7/25/17

CrossFit ReDefined – KidFit Warm-up (No Measure) Dynamic Warmup High Knees Butt Kicks Spiderman lunge down Inchworms back then 2x’s 10 air squats 10 pushups Metcon (Time) Skill: Front Squat (can work on using a technique bar) Workout: 3 rounds (can stagger...
7/25/17

7/25/17

CrossFit ReDefined – CrossFit Warm-up (No Measure) 3x: 10 air squats 10 hollow body rocks 20 scorpions 20 crosses 10 roll backs Back Squat (5 @ 75%, 3 @ 85%, 1 @ 95%) Metcon (Time) 12 min amrap: 300m run (3 laps) 12 t2b 10 box jumps Cool Down spend...
7/24/17

7/24/17

CrossFit ReDefined – CrossFit Warm-up (No Measure) high knees spider man lunge butt kicks toy soldiers 5 inch worms in place 1 min couch stretch ea leg 1 min frog stretch 3x: 200m row 15 wall balls Thruster (5×2) From the rack or from the ground, find a...
FIT

FIT

CrossFit ReDefined – Redefined Fit Warm-up (No Measure) – spider lunge down – lateral lunge back – burpee broad jump down – high skips back -10 kick throughs – 1 big lap Metcon (Time) 13min AMRAP: – 1 shuttle sprint/ jog back...
7/24/17

7/24/17

CrossFit ReDefined – KidFit Warm-up (No Measure) Warm Up: Tabata: 2 rounds Squats Push Ups Sit Ups Kipping Swings Metcon (AMRAP – Reps) Skill: Rope Climbs WOD: 2 Min AMRAP: 7 Wall Ball 7 KB Swing (rest) 2 Min AMRAP: 7 KB Swing 7 Burpees (rest) 2 Min AMRAP:...
Krandon Special

Krandon Special

CrossFit ReDefined – CrossFit Ain’t no party like a Krandon party… Warm-up Warm-up (No Measure) Coaches’ Choice Warm-UpBased on space/equipment, choose which Metcon to start with and rest 5 minutes between each. 45 Minute Time Cap to finish all...