CrossFit ReDefined – CrossFit

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Mobility

6 MINS FOAM ROLL OR SOFTBALL MASH

Warm-up

14 MINS TO GET THROUGH:

400m run into 3 rds of:

15 jumping jacks

10 air squats

5 pushups

15 banded pull aparts

10 glute bridges w/ :02 pause

:30 each

pigeon

OH wall/box stretch

couch stretch

cobra

calf stretch

Metcon (No Measure)

16 MINS ON CLOCK:

4 sets of each alternating between movements:

8 Supinated barbell row – increase as needed

6 half kneeling anti-rotational KB press – each arm (coach to demo)
Supinated row: reverse grip, keep back flat as you bend over, then pull barbell just above belly button.

Metcon (Time)

17 MIN CAP

40 abmat situps

30 plyo pushups (blue plate)

20 plyo lunges

600m run

20 plyo lunges

30 plyo pushups (blue plate)

40 abmat situps