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.