Crossfit 07-18-18

Crossfit 07-18-18

CrossFit ReDefined – CrossFit View Public Whiteboard Warm-up (No Measure) EQUIPMENT: – band hung from rig for lat stretch – PVC pipe WARM-UP (10 mins): Tabata (2 rounds of each) – Air squats – Pushups – Kip swings...
FIT

FIT

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) 3min foam roll/tennis ball mach (athletes choice on body prep) 2 WGS 10 scorpions/ 10 crosses 10 air squats/ 10 lateral plyo lunge 2X: 4 burpees 8 arm flutters Metcon (No Measure)...
FIT

FIT

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) 250m row 100 yd jog 10 banded good mornings 10 banded rows 5 inch worm> cobra> downward dog (make it a flow) 10 rolls backs Metcon (No Measure) Workout A: 60sec on/15 rest (3x): -row...
Crossfit 07-17-18

Crossfit 07-17-18

CrossFit ReDefined – CrossFit View Public Whiteboard Warm-up (No Measure) Equipment: – slamball (30/15) – blue plate 14 mins to work through 2 rounds 15 slams 15 pushups then 2 rounds 20 plate hops 20 ice skaters then MOBILITY: – 30-sec pigeon...
RedeFined Fit

RedeFined Fit

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) 200 Light Jog Lateral Plank Walk Down/Reverse Lung Back Lateral Shuffle Down/Back 20 Sec Couch Stretch x2 20 Sec Calf Stretch x2 10 Windmills 20 Arm Flutters 20 Arm Circles Metcon...
Case of the Mondays 07-16-18

Case of the Mondays 07-16-18

CrossFit ReDefined – CrossFit “Anything that should be done ultimately, should be done immediately.” View Public Whiteboard Warm-up (No Measure) WARM UP (15 mins to get through) 400m run to get loose. then 2 rounds: 20 air squats 15 sky falls 10...