CrossFit ReDefined – CrossFit

*This is a repeat wod from 2/13/2018 … are you fitter today than you were 5 months ago?

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Group Warm-Up

Warm-up (No Measure)

Bear crawl down

crab walk back

duck walk down

spider man lunge back

toy soldiers down and back

20 slams

20 sdhp #53/35

10 scorpions/crosses/rollbacks

10 cobras to downward dogs

Group Warm-Up

Warm-up (No Measure)

:30 sec cobra stretch

:30 sec hand stand hold

5 min Foam roll/softball mash:

-back

-lats

-chest

– hammys

Rehearsal

Metcon (No Measure)

Warm up by doing:

200 meter row

10 push ups

Then warm up to DL # for wod.

Make sure you can do 5 DL at that weight, no problem

Strategy + WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200 Meter row

15 Push ups

10 Dead lifts (185/135)
*This is a repeat wod from 2/13/2018

** Athletes may start wherever

***Row counts as ONE