CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

21 – 15 – 9

Air squats

Lunge steps into sampson stretch

Jumping jacks

Leg swings (21 ea leg, etc.)

400 meter run

Mobility

Warm-up (No Measure)

10 scorpions with a two-sec hold

10 crosses with a two-sec hold

10 rollbacks

60 sec bottom of squat hold

30 sec pigeon pose ea leg

60 sec kneeling hip flexor pose ea leg

60 sec hamstring stretch – coach choice

Weightlifting

Back Squat (Work up to a heavy single)

* Warm up:

Empty bar x 10

Add # then x 8

Add # then x 6

Add # then x 4

Add # then x 3

Add # then x 2

Add # then x 1, x 1, …

WOD

7 Minutes of Burpees (AMRAP – Reps)

Do burpees for 7 minutes…