CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

400m run

-90/90 >windshield wipers> OH reach

-toy soldier down/ butt kicks back

-grab and reach down/ high skips back

-200m run

Metcon (No Measure)

45sec on/15 sec off (8min)

3X:

-bike/row/ski (athletes choice)

-plank holds/ bicycles/alt v-up

(REST 1 MIN)

40sec on/20sec off (9min)

3X:

-Alternating waves

-banded squat jumps

-KB sumo high pulls (53/35)

*Complete 3 rounds at 1 station before going to next*