CrossFit ReDefined – CrossFit

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Warm-up

High knees

Butt kickers

Toy soldiers

Duck walk

20 jump squats

20 pushups

:20 HS hold

:30 each

pigeon

oh wall/box stretch

couch stretch

knife cutter

arm across chest stretch for shoulder

Metcon (No Measure)

16 MINS ON CLOCK TO COMPLETE THE FOLLOWING (NOT FOR TIME)

15 hspu negatives (deficit if possible)

45 ghd situps

45 banded tricep presses
HSPU negatives: meant to build the shoulder strength. Get into the top of a hspu and slowly lower head to the ground.

GHD situps: snap the legs and hips to shoot yourself up. Scale how far you go down

Metcon (Time)

50 standing empty barbell strict press (45/35)

50 box jumps

50 hand-release pushups

Cool Down

FOAM ROLL AND FELLOWSHIP IN A CIRCLE IN MIDDLE OF GYM