Announcements

Annual CRAWFISH BOIL! Saturday, June 1st! Starts after the Community WOD!

Astros Game Saturday, June 8th!

Memorial Day Murph! MONDAY MAY 27th 9am!
(no other classes that day)

CrossFit ReDefined – Redefined Fit

View Public Whiteboard

Warm-up (No Measure)

7min foam roll/mash

200m jog

10 alt outward hip circles (use rig or wall for support)

10 windmills (5 each direction)

10 roll backs

10 knee tuck crosses

10 90/90 windshield wipers

BANDS:

20 banded lay pull downs

20 banded rows

10 banded OH squats

10 shoulder screws

DOWN/BACK:

-bear crawl

-toy solider

-Carioca

-Spider-Man

-lateral lunge

Metcon (Time)

5X: (18min cap)

100m sled drag (BG/B)

KB OH walk down and back loading dock (53/35)

6 Cal ski

8 box jumps