CrossFit ReDefined – CrossFit

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Group Warm-Up

Warm-up (No Measure)

2 rounds

25 wall balls

200 meter run with ball

Mobility

Warm-up (No Measure)

30 sec couch stretch

30 sec cobra stretch

30 sec knife cutter stretch

30 sec oh wall stretch

skill work

Pistol progressions (3×10 each leg)

Work through the progressions of the single leg squat. Once you find which progression works for you, perform 3 sets of 10 pistols each leg

WOD

Metcon (AMRAP – Rounds and Reps)

15 min amrap

8 front squats w/db #50/35’s

10 ring dips

12 GHD sit-ups

250 meter row