CrossFit ReDefined – CrossFit

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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.