2/20/18

2/20/18

CrossFit ReDefined – CrossFit View Public Whiteboard Group Warm-Up Warm-up (No Measure) :30 each jumping jacks walk outs cobra to downward dog air squats lunge steps Mobility Warm-up (No Measure) :30 each oh wall stretch cat/camel scapular push ups Weightlifting...
Tuesday

Tuesday

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up Warm-up (No Measure) 2 WGS :30 pigeon pose each leg 2 Downward dog/cobra 15 SkyFalls 15 AirSquats High Knees Butt Kicks Burpee Broad Jumps Metcon Metcon (Time) Partner Workout! 250m ski (buy in)...
Tuesday

Tuesday

CrossFit ReDefined – KidFit View Public Whiteboard Group Warm-Up Warm-up (No Measure) High Knees Down Butters Back Running Jacks Step and Reach down Heel to butt back 10 skyfalls 10 windmills Accessory work Warm-up (No Measure) 3 shuttle sprints Teaching Warm-up...
2/19/18

2/19/18

CrossFit ReDefined – CrossFit integrity is doing the right thing all the time no matter who is or isn’t watching. View Public Whiteboard Group Warm-Up Warm-up (No Measure) toy soldiers walking samson A-skip high knees butt kicks 250m row 25 push ups 25 sky...
Monday TeamWork

Monday TeamWork

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Arm Circles 10 KB Windmill 20 Hollow Body Rocks 10 Plyo Lunges 20 Pushups 3 Small Laps Metcon Metcon (Time) 4R4T 10 DB Strict Press 20 Abmat Situp WB Toss 20/14 20 SIngle...
FIT

FIT

CrossFit ReDefined – Redefined Fit View Public Whiteboard Warm-up (No Measure) 1 big lap between 40-50% – 4 lateral lunge> WGS> couch stretch (remember this is a flow!!) – 10 slow and controlled backward alt. arm circles. (avoid rotating the...