CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

1 round

250 meter row

10 air squats

1 round

10 box step overs

5 burpees

Mobility

Warm-up (No Measure)

kneeling hip flexor stretch

couch stretch

knife cutter stretch

wide leg hammy stretch – reach back across to opp. ankle

Weightlifting

Back Squat (4×5)

Same as Wednesday’s bench press – strength by feel, no heavier than 75%.

Work up to a challenging 5 and then the last set perform as many reps as possible.

Rehearsal

Metcon (No Measure)

Review rowing…

Practice w/ a 250m row

Review burpee box jumps

Practice w/ 5

**** 5 MINUTES REST in between each wod. For larger classes, some can start on the burpee box jumps BUT other wise perform the row FIRST.

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (No Measure)

5 minutes REST in between wods

Metcon

50 Burpee box jumps overs (Time)

50 Burpee box jump overs for time

#24/20

Cool Down

Foam roll – 5 min