CrossFit ReDefined – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes of foam roll/softball mash

calves

hips

quads

back

In any order:

1 burpee

2 small laps

5 wall walks

10 leg swings forward/back ea leg

10 lateral lunges

20 sky falls

20 second hand stand hold

30 second wall squat hold

30 lunge jumps

300 meter ski

Metcon

Metcon (AMRAP – Reps)

10 Rounds/10 Min EMOM

Within 45 seconds of each minute, perform:

8 KB Front Rack Lunges #53/35 (1KB)

With remaining time, do as many Burpee Box Jumps as possible. 24/20in

Then rest 15 seconds til the start of the next minute.
*Score is your total number of burpee box jumps completed.

Cool Down

ROMWOD

15 MINUTES OR TIME REMAINING, COACHES CHOICE