181231 Home Wod

CrossFit Rectify – CrossFit

Warm-up

400 M Run

Stretch, roll, mash

Metcon (Time)

Run 1 mile

Then

“The Final Countdown…”

10-9-8-7-6-5-4-3-2-1

Air squats

Pull-ups / partner Ring Rows

Tuck jumps

Feet on chair PU

Reverse burpees
10-9-8-7-6-5-4-3-2-1=55 total reps of each movement split between two people or individual

Partner rows

https://m.youtube.com/watch?feature=youtu.be&v=as-WfiPH0E0

Cool Down

Have a great New Year’s and have fun! Be ready to hit the new year with some Mayhem 😉