CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

-Spider-Man lunge down/ Lateral lunge back

-10 roll backs

– 10 shoulder screws (riiiing out the shoulders)

– 30sec pigeon stretch each leg

– 10 windmills

Metcon (AMRAP – Rounds)

12min AMRAP:

– 10 battlerope lateral waves (have lots of slack in ropes, rotate with hips!)

– 12 KB lateral lunge (hold in front rack position) (35/26)

– 14 G2OH slam ball toss (70/50)

– 10 kick throughs