CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

Light 500m row

10 Knee tucked crosses

10 scorpions

10 roll backs

Active knife cutters

10 windmills

Hip flexor stretch

Grab blue & green bands!

20 banded good mornings (green)

20 banded rows (blue)

10 single arm lat pulldowns (blue)

Down and back

High knees

Butt kicks

Toy soldiers

Broad jumps

Metcon (AMRAP – Rounds)

15 min AMRAP

20 battle rope side slams w/plyo lunges

10 KB high lows (yellow/green)

250 meter sprint row

20 side to side knee raises
For the battle rope plyo lunges, make sure rope is going from outside knee to outside knee.