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190227

27
Feb

190227

CrossFit Rectify – CrossFit

Warm-up

3 Rounds:

10 Walking toe-touches

10 Hanging bar kips

10 Bar taps

5 Inch worms+push-up

Make sure your shoulders, calves and achilles are stretched and warm!

TTB and Double-Unders (4×20,2-5)

10 Minutes to practice TTB and Double-unders

If you’ve mastered these two movements with ease, practice those MU’s or strict Mu’s!

Then

EMOTM for 8 Minutes:

Min 1-20 Unbroken double-unders or :45 seconds of attempts.

Min 2-5-10 LINKED TTB or :45 seconds of attempts

Repeat for remaining minutes
The goal isn’t to get as many reps as possible, but to gain an understanding of the form and movement.

For example: Where are my hands during double-unders, are my shoulders relaxed, do I bound from the toes or from the heels? How wide is my grip during TTB? Where do I look during TTB? What’s that smell?

Metcon (No Measure)

EMOTM for 20 Minutes:

1-Run 200 or Bike 8-10 Calories

2-5L/5R Dumbbell snatch

3-15 DU’s or 10 TTB

4-Row :45 seconds

5-Rest

35/50

L1-Single-unders or Knees to elbows

L2-Bar taps or straight-legged sit-ups

Cool Down

Coach’s choice!

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