190228
CrossFit Rectify – CrossFit
Warm-up
3 Minute AMRAP: Nice and easy
5 Slam balls
5 Slam ball get ups=slam ball from overhead, catch rebound, lay back with slam ball, touch slam ball behind head, sit-up with slam ball, return to standing with slam ball overhead and repeat
5 Slam ball thrusters
Stretch: wrists, ankles, hips, shoulders
Thrusters (6×2)
10 Minutes:
6×2 Thrusters from the rack-build in weight to a heavy double for the day
Then
EMOTM for 5 minutes:
5 Thrusters @ 60% of today’s heavy double
(from the rack)
Metcon (Time)
21-15-9
Box Jumps 20/24
Kettle bell swings-American 35/53
Handstand push-ups
L1-box step ups, 25/35, feet on box push-ups
L2-box step ups, Russian KB swings, push-ups
Cool Down
Coach’s choice!
Friday’s workout will be 19.2. If you signed up, judging will take place in heats (depending on class size). If you are not signed up and wanting to workout, the workout will begin with each heat after a warm-up. Extra work can be done on your own after you’ve done the WOD.