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190304

4
Mar

190304

CrossFit Rectify – CrossFit

Warm-up

3 Rounds:

10 OH walking lunges with pipe

10 OHS

10 Hang power snatch with pipe

Stretch and focus on mobility of: ankles, hip flexors, shoulders

Gymnastic Work (3 Rounds)

3 Rounds: 20 seconds of work/40 seconds of rest

1-Hanging L-hang or high-knee raise. Lock off in pull-up position if possible.

2-Plank alternating shoulder taps

3-V-ups OR flutter kicks with arms overhead

Metcon (Time)

Partner WOD for TIME

1 person working at a time-split work however

800 M Run

40 Box jump overs 20/24

30 Power snatches 55/75

20 Handstand push-ups

10 Burpees

20 Pull-ups

30 Overhead squats 55/75

40 Box jump overs 20/24

800 M Run

*30 Minute cut-off

L1-35/45, box step-ups, box push-ups, jumping pull-ups or banded pull-ups

L2-Pipe or 15 LB trainer bar, box step-ups, push-ups, ring rows

If you want to go at it solo, split everything in half and go lighter in weight or mirror another person and work when they work, rest when they rest.

Cool Down

Coach’s choice!

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