CrossFit ReDefined – CrossFit

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Warm-up (No Measure)


8-mins to foam roll lower back, upper back, lats, hips, calves


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)


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.