CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

200m light jog

10 leg swings- forward/ back/ side to side

10 crosses

10 sky falls

10 rolls backs

10 banded lat pull downs

10 banded good mornings

10 banded rows

2 WGS

2X:

5 slam balls (30/15)

5 jumping air squat

Metcon (Time)

3X400m runs w/ 2min rest between each

THEN….

3R4T:

200m row

100m ski

8 T2B

16 kb Russian twist (35/26)
For the 400m runs, start at the yellow piperailing fence by the loading dock. 2min rest will start once the last person crosses. Go in 2 heats if needed.