CrossFit ReDefined – CrossFit

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Group Warm-Up

High knees

Butt kickers

Toy soldiers

12 jumping jacks

12 sky falls

12 scorpions

12 crosses

— then —

2 rounds:

10 single arm Russian KB swings (5 each)

12 air squats

10 plyo lunges


:30 each


OH wall/box stretch

couch stretch

calf stretch

knife cutter


Coach to go over the movements, highlighting the KB movements.

Scale weight as needed. Can use light DBs if necessary.

Quick turnover on the dual KB snatch. Think of it as a hang devil press.

Active shoulders on the oh lunges. Recommended to alternate, but can do either leg…or five on one and five on the other

Metcon (AMRAP – Rounds and Reps)

20 min amrap

200m run

10 dual KB snatch (purples/yellows)

10 dual KB OH lunge

15 T2B
The OH movements coupled with the T2B will challenge the midline. Keep your breathing in check while pulling belly button into spine.

Cool Down

Foam roll/softball mash/chat