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181212

12
Dec

181212

CrossFit Rectify – CrossFit

Warm-up

Row or Run 400M

Then:

4 Minute AMRAP nice and easy

7 Wall balls-light weight!!

7 Wall ball sit-ups

7 Wall ball squat cleans

7 Wall Ball Russian twists

5 Front Squats

15 minutes:

Build to a 5RM front squat from the ground. Squat clean counts as one squat. You may power clean it into position.

Start around 60% of 1 RM squat or power clean-whichever is heaviest.

Metcon (No Measure)

15 Minute EMOTM:

1-10 Burpees

2-8/10 Cal Row or Bike

3-6 Alternating back rack lunges from the rack

L1-35/45

L2-75/115

Allow yourself at least 15 seconds of rest before the next movement, even if you aren’t reaching the rep count. Just push hard for :45 seconds.

Cool Down

Coach’s choice!

Extra work

3×10 Superman

3×5-10 Dragon flags-2.1.3 count

3×5-10 Strict TTB

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