CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

-90/90 stretch w/ reach back

-10 childs pose into spiderman lunge

-10 scorpions

-10 roll backs

-10 shoulder screws

-5 alt outward circles (SLOW and CONTROLLED)

Metcon (No Measure)

Battlerope Frenzy!

30sec on/ 15sec rest

3X:

-walking alt waves

-lateral waves (in the bear crawl position- switch arm at 15 sec)

-outward circles

-plyo lunge slams

REST 2 min THEN…..

6min AMRAP:

-8 DBL KB Deadlift (53/35)

-2 wall walks

-100m sprint