CrossFit ReDefined – CrossFit

Warm-up

Warm-up (No Measure)

Softball Mash for 10 min

– quads/hips/hammys/low back

Then

Lunge down/back

Toy soldiers

High Knees

Butt kicks

Couch stretch – 30 sec ea leg

20 leg swings (10 forward/side) ea leg

Weightlifting

Back Squat (Wendler 3X )

use 90% of your 1RM for calculation purposes

warm up:

10 with (45/35)

8 at 50%

6 at 60%

working sets:

3 @ 70%

3 @ 80%

Max reps @ 90%

(record last set of max reps, goal is 3 or more reps)

Metcon

Metcon (Time)

For Time:

10 Rounds

3 OH Squats #135/85

6 Dips

9 Sit Ups w/ #20/14 WB
*15 min cap