CrossFit ReDefined – CrossFit
Warm-up (No Measure)
FOAM ROLL / MASH
8-mins to foam roll lower back, upper back, lats, hips, calves
15 kip swings
10 downward dogs to cobra
OH wall/box stretch
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.
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
Another classic. Get after it…try and go unbroken on the KB swings.