CrossFit Rectify – CrossFit
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!
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
L1-Single-unders or Knees to elbows
L2-Bar taps or straight-legged sit-ups