CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

5 Minutes of Foam Rolling

100 Meter Light jog

High Knees Down / Back

Lateral Shuffle Down / Back

ButtKicks Down /Back

10 Banded Lat Pull Downs

10 Banded Rows

10 Air Squats

10 Banded Pull Aparts

Metcon (Time)

50 Wall Ball Shots 20/14

100 Meter Ski

6 Pull Ups

40 Wall Ball Shots

200 Meter Ski

6 Pull Ups

30 Wall Ball Shots

300 Meter Ski

6 Pull Ups

20 Wall Ball Shots

400 Meter Ski

6 Pull Ups

* Athlete Can choose what pull up they would like to do. Athlete cannot use a band to do pull ups : )

Enjoy, Wheelz