Call Us: (713) 898-3688‬ | Email Us | Member Login

181226

26
Dec

181226

CrossFit Rectify – CrossFit

Warm-up

400 M Run

50 Single-unders

50 Double hip-taps

10 Ring rows

10 Pull-ups

Skill

10 Minutes: practice rope climb and double-unders

Then:

Every minute for 8 minutes

:30 seconds max DUs

Rest :30 seconds

:30 seconds max rope climbs

Rest :30 seconds

Metcon (Time)

For time:

10 Bar Muscle-ups

OR 20 hanging kips+15 pull-ups + 10 ring dips

20 Ground to overhead

30 Front squats

400 M Run

95/135

Cool Down

Coach’s choice!

Extra work

3x100M Farmers carry

3x100M Sled push

Leave a Reply