10
Dec
181210
CrossFit Rectify – CrossFit
Warm-up
Row 400M
Then:
2 Rounds
10 Good mornings with pipe
10 walking lunges with pipe OH
10 Inch worms with push-up
Deadlift (3×5)
1×10 @ 60% of 1RM
2×8 60-70% of 1RM
3×5 70-80% of 1RM
Build in weight to a heavy 5 RM
Use a belt!
Keep the head neutral, and stay tight.
Metcon (AMRAP – Rounds and Reps)
Granite Games Throwdown Wod #2
15 Minute AMRAP in teams of THREE!
100 Dus or 150 single-unders
30 C2B or 30 Ring rows
30 DB Shoulder to Overhead 35/50 or 20/35
30 TTB or K2E
100 Dus or 150 single-unders
40 C2b or ring rows
40 DB shoulder to overhead
40 TTB or K2E
100 Double-unders or 150 single-unders
50…
50…
50…etc.
Cool Down
Coach’s choice!