CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

5 inch worm> cobra> downward dog

2 WGS

10 roll backs

10 windshield wipers

10 crosses

10 shoulder screws

20 sec couch stretch

BANDS:

-15 straight arm lat pull down

-15 banded OH squats

-15 banded rows

-15 pull aparts

DYNAMIC:

-butt kicks down and back

-high skips down and back

-bear crawl down/ lateral lunge back

Metcon (No Measure)

12min AMRAP:

8 cal bike

2 wall walks

10 pull ups/ ring rows

2 wall walks

12 steel mace OH squats (6/6)

2 wall walks

2 min rest then:

AB TABATA 4X

– alt v-ups

– plank holds