CrossFit ReDefined – CrossFit
12 jumping jacks
12 sky falls
— then —
10 single arm Russian KB swings (5 each)
12 air squats
10 plyo lunges
OH wall/box stretch
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
10 dual KB snatch (purples/yellows)
10 dual KB OH lunge
The OH movements coupled with the T2B will challenge the midline. Keep your breathing in check while pulling belly button into spine.
Foam roll/softball mash/chat