CrossFit ReDefined – Redefined Fit

View Public Whiteboard

Warm-up (No Measure)

5min foam/ mash

-10 rollbacks

-10 side to side knee tucks (lay on back, arms out, bring knees to chest, and roll them from left to right keeping knees up)

-10 scorpions

-20 sec ACTIVE couch stretch (make sure to squeeze!

-20 sec frog stretch

-5 Childs pose> cobra

-10 shoulder circles

-10 arm flutters

-10 ring rows

Metcon (No Measure)

30sec on/30 off


-slash (battlerope)

-mountain climbers w/ sliders

REST 2min THEN….

3 Rounds for Time:

-(10/7) cal assault bike

-10 G2OH w/ slam ball (70/50)

-12 pull ups

-14 (7/7) KB halo’s in 1/2 kneel (35/26)