CrossFit ReDefined – Redefined Fit

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Warm-up (No Measure)

7min foam roll/mash

BANDS!!

-lats

-squats

-rows

-lunges

-run

-10 scorpions

-10 crosses

-5inch worm>cobra> downward dog

-5 windmills

Metcon (Time)

Buy In:

3X: 30sec on/30 off

-Rower

-Skierg

Then:

4X:

15 Dbl KB Front Squats ( 35/26 )

50 jump Rope

200 Meter Run (or row if too cold)