CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

-10 alt reverse arm circles/switch directions

-10 leg swing forward back/ left right

-3 cat-camels

-3 inch worm> cobra-downward dog

BANDS:

-10 single leg good mornings

-10 banded high rows (tie to rig, eye level)

-10 banded single arm row each arm

100m run

10 slam ball

10 air squats

Metcon (No Measure)

30sec work/15sec rest:

4X:

-KB swings (53/35)

-plyo pushups

-plyo lunges w/ med ball

400m run

Then 3X:

-8 KB high-low swing (53/35)

-16 Battlerope outward circles

– 8 burpee box jump overs