CrossFit ReDefined – CrossFit

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Warm-up

High knees

Butt kickers

Toy soldiers

Spiderman lunge

14 Scorpions

14 Crosses

10 glute bridges w/ :02 pause

8 Cobra to DW Dog

:30 each

pigeon

OH wall/box stretch

couch stretch

wrist stretch

Metcon (No Measure)

3 TIMES THROUGH MOVING FROM STATION TO STATION:

Dual-KB Bulgarian Split Squats (8 each leg)

:30 L-sit hang from rig (accumulate if needed)

Single DB 5-sec front-squat (4 reps) – hold by head of DB at chest (should be heavy)
bulgarian: recommend blues for guys, purples for girls. One foot on bench. Knee should not pass the toes. Don’t rush through these. Keep your form and don’t let your knee cave to inside of foot. Push up through glutes.

L-sit hang: if a break is needed after 20 seconds, take a quick rest and get back up there for another 10 seconds

DB slow front sqt: hold the head of the DB with both hands at your chest. Perform a 5-sec descent and explode out of the bottom. Increase weight as needed

Metcon (Time)

21-15-9

Russian swings (70/53)

Burpees

C2B