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190117

17
Jan

190117

CrossFit Rectify – CrossFit

Warm-up

Pick a cardio for 3 mins

after

Roll and Smash

Lower – Calves, Quads, Hips, Hammy’s, Buttocks ( Foam Roll or Lacrosse)

Upper – Traps, Shoulders, Chest ( Lacrosse on Wall)

Spend a good 15 mins doing mobility!

Metcon

Metcon (AMRAP – Reps)

Tabata Time!!

20 sec on / 10 sec off x 8

Box Jumps 24 / 20 / 16

( 1 min rest )

Assault bike ( Arms Only!)

( 1 min rest)

Ring Rows
Keep the Bike moving slowly during your 10 sec recovery.

Extra work

Accumilate 3 min Plank

More Mobilty…….

Cool Down

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