CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

5min foam roll/ mash

2 WGS (focus on hamstrings)

4 90/90 into Oh reach (push hips up and reach over head)

10 roll backs

10 banded good mornings

10 banded hamstring curls

-Toy soldier down/ back

-Reach for opposite foot walk down/ back

– bear crawl down/ reverse crawl back

100m run

Metcon (Time)

18min cap:

100m run

12 Dbl KB deficit deadlift (53/35)

24 Russian twist w/ WB (20/14)

200m run

12 Dbl KB deficit deadlift

24 Russian twist w/ WB

400m run

12 Dbl KB deficit deadlift

24 Russian twist w/ WB

600m run

12 Dbl KB deficit deadlift

24 Russian twist w/ WB

600m run
Use a blue plate to stand on for the KB deficit DL.