CrossFit ReDefined – CrossFit

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Warm-up

15 MINS ON A RUNNING CLOCK:

200m run

:30 air squats

20 jumping jacks

14 scorpions

200m run

:30 pushups

10 cobra to DW dog

14 crosses

:30 each

pigeon

OH wall/box stretch

couch stretch

calf stretch

chest opener on rig

Tabata

4 MINS ON CLOCK

Tabata (2 rounds)

Hollow body rocks

Plank hold

Flutter kicks

Reverse plank hold (stomach facing the sky)

Bench Press (4×3 w/ 5-sec descent)

17 MINS TO GET THROUGH

Work up to 70% of your 1RM and then perform 4 sets of 3 reps with a 5-sec slow descent on each rep. Explode from your chest to complete the rep

Metcon (AMRAP – Reps)

11-min amrap

30 WB (20/14)

15 cal row

30 step-ups w/ WB held at chest (20″ for everyone)

15 cal row

**Push yourself to attempt an unbroken 1st set on wallballs**

For bigger classes, some athletes can start on the row, then go in order.
Each full round consists of 90 reps:

Complete Round 1: 90 reps

Complete Round 2: 180 reps

Complete Round 3: 270 reps

Complete Round 4: 360 reps