Crossfit 11-21-2018

Crossfit 11-21-2018

CrossFit ReDefined – CrossFit View Public Whiteboard Warm-up 5mins of softball/foam roller mashing –then– 13mins to get through (need an empty barbell): 200m run 15 jumping jacks 15 pushups 15 air squats 15 kip swings 10 strict press w/ empty barbell...
RedeFined Fit

RedeFined Fit

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) 400 Meter light jog High knees down/back inch worm down/bear crawl back lateral shuffle down/back 10 skyfalls 10 Air Squats 10 sit ups 6 Hip cars 6 shoulder cars Metcon (No Measure) 4...
Crossfit 11-20-2018

Crossfit 11-20-2018

CrossFit ReDefined – CrossFit View Public Whiteboard Warm-up 15mins to get through warmup and mobility (need a blue/purple KB) 200m row 15 air squats 15 skyfalls 200m row 15 goblet squats (53/35) 15 scorpions 200m row 15 SDLHP 15 crosses Mobility 30sec each:...
FIT

FIT

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) BANDS: 20 reps of the following: -lat pull down (tall kneeling position) -alt rows -IR/ER shoulder -good mornings -pull aparts -lateral walk down/back (small band) THEN: 2 WGS on each...
FIT

FIT

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) -6 air squat>lateral lunge>WGS -inch worm> cobra down/ Spider-Man back -grab and reach down/toy soldier back -10 alt arm circles -5 windmills THEN: 30sec on/30 off 3X: -alt waves,...
Crossfit 11-19-2018

Crossfit 11-19-2018

CrossFit ReDefined – CrossFit View Public Whiteboard Warm-up EQUIPMENT: PVC pipe and band 15 skyfalls 14 scorpions 14 crosses 15 banded RDLs Tabata 2x through (need a KB 53/35): – jumping jacks – hollow-body rocks – pushups – Russian KB...