CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

150m row OR 200m light jog

90/90 sequence

lateral lunges

walking hip circles

single leg walk & reach

5 windmills (spongebobbin’ it!!)

Metcon (AMRAP – Reps)

3min to complete:

500m run

REST 90sec

5min to complete:

400m run

6 KB deadlift (53/35)

5 pullups/ring rows

4 burpees

REST 90sec

1min to complete:

10 lateral ball slams + 8 wall balls