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181220

20
Dec

181220

CrossFit Rectify – CrossFit

Warm-up

2 Rounds:

10 Wall balls

10 Cal Row or Bike

10 Walking lunges

10 Push-ups

Then

Stretch with PVC, Roll, Mash

5 RM Back Squat

15 Minutes

Work to a heavy 5RM back squat for the day or PR

Build in weight from the rack.

Metcon (Time)

For Time:

1 Mile Sandbag/slamball/dumbbell run

30 Sandbag/Slamball/dumbbell ground to shoulder

20 minute cut-off

L1-No weight with run

10/20 ground to shoulder

L2-15/20 sandbag or slam ball run and G2S

RX-15/20 Run

25/35 G2S

Cool Down

Coach’s choice!

Extra work

Core Work:

4x:30 L-sit hang

Rest as needed

4×5-10 Unbroken TTB with perfect form

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