CrossFit ReDefined – CrossFit

View Public Whiteboard

Warm-up

12 MINS

15 double sqt WB

8 ring rows

12 jumps over the WB

— then —

14 scorpions

14 crosses

14 skyfalls

:30 each

calf stretch w/ KB on knee

standing straddle

deep lunge

OH wall/box

pigeon

Metcon (Weight)

18 MINS

5 working sets (take 2-3 sets to warm-up to 1st working weight)

3 FRONT SQ (increasing)

Metcon (Time)

12 MIN CAP

21 back squat (135/95)

21 supinated single ring rows

40 dubs

15 front squat

15 pullups

40 dubs

9 OH squat

9 ring MU

40 dubs
SCALING:

SQUATS – weight. OH squat will likely be the limiter. If you can go heavier on the back/front sq but need to pull off weight for the OH sq to keep solid form, go ahead and do so.

PULLUPS/MU: jumping pullups with minimal legs to focus on the lats. If you’re good with pullups, but aren’t quite ready for MU, do C2B…if you don’t have C2B, do pullups again.

DUBS: double-tap tall jumps…try and focus on the rhythm here….”Feel the rhythm, feel the rhyme……!”