CrossFit ReDefined – CrossFit
Warm-up (No Measure)
FOAM ROLL / MASH
8-mins to foam roll lower back, upper back, lats, hips, calves
WARM UP
High knees
Butt kicks
Toy soldiers
Spiderman lunge
15 kip swings
10 downward dogs to cobra
30-sec each:
OH wall/box stretch
Couch stretch
Calf stretch
Knife cutter
Metcon (No Measure)
GYMNASTIC STRENGTH BUILDING
Can move from movement to movement. Break up as necessary and accrue the number of reps shown below.
– 25 ring rows
– 20 pullup negatives (2-sec descent)
– 20 gorilla rows with KB – each arm
Ring Rows: keep body tight. Squeeze glutes and pull belly button into your spine.
Pullup Negatives: focus here is to build strength in the pullup position. Jump to get chin above bar and slowly lower with a 2-sec negative. If this is too easy, add weight.
Gorilla Rows: similar to bent over row…each hand will have a KB. Perform a row with KB on right arm only…then left arm only.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Another classic. Get after it…try and go unbroken on the KB swings.