CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

500 meter row

10 rollbacks

10 scorpions

10 crosses

10 cobras to downward dogs

10 push ups

20 sec hand stand hold

Mobility

Warm-up (No Measure)

hammy stretch – 60 sec

Foam roll hammys – 2 min

chest stretch on rig – 60 sec

thread the needle – 60 sec

softball mash shoulders/chest

Rehearsal

Metcon (No Measure)

Coach review of deadlift and handstand push ups

10 empty bar deadlifts

5 reps at light weight

5 reps at wod weight

Perform 3 handstand push ups or scaled option of downward dog. Use box if possible

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups