CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

6min mash/ roll

400m run


4 windmills

6 lateral lunge


6 kick throughs

6 downward dog> cobra

10 PVC pass throughs

10 shoulder screws

High skip down and back

Spiderman down and back

Metcon (No Measure)

9min EMOM:

– 7cal ski

-7 cal row

-7 Dball (70/50) or (100/70)

REST 2min then…

6min AMRAP:

-8 alt wave w/ lateral lunge

-10 Dbl deficit DL (stand on blue plate) (53/35)

-12 mountain climbers