CrossFit ReDefined – CrossFit
EQUIPMENT – jump rope, slamball
20 jumping jacks
30 single unders
15 slamball presses
OH wall/box stretch
Barbell Warm Up
Coach to take the class through the barbell warmup and then through the clean.
w/ an empty barbell
10 high pulls (from hang)
10 hang cleans
10 BTN strict press
WITH A PARTNER-20 min cap
5 rds each – 10 rds total (YOU GO, I GO)
3 pwr cleans (try to touch-and-go right into S2OH)
– REST 3 MINS –
40 devil press – split however (50’s/35’s)
“YOU GO, I GO” – partner A will do one full round of 3, 3, 30 while partner B rests. Once completed, then it’s partner B’s turn to do a full round while partner A rests. These should be mini-sprints done as quickly as possible. Continue in this manner for ten rounds (5 rounds for each partner).
For the Devil Presses, split the reps between you and your partner however you’d like.
Dubs: tall singles
Devil Press: scale the weight first…then, if needed, scale to burpee + 2 KB swings