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CrossFit Rectify – CrossFit


Bike or Row 20 Calories

Stretch, roll, mash

Focus on shoulder mobility and stretching and warming up the core.

Turkish get-ups/1-legged deadlifts (5×4/10)

5×4 Alternating turkish get-ups with KB or DB

5×5/5 One-legged DL with KB or DB

Metcon (4 Rounds for reps)

EMOTM: 16 Minutes

1-200M Run (=20 reps)

2-15 Air squats+5 HSPU (=20 reps)

3-10 Push-ups+10 pistols (=20 reps)

4-5 Pull-ups+1 Bar MU (=10 reps)
Possible modifications:

5 HSPU=2 Wall walks

10 pistols=10 lateral box step ups

1 Bar muscle-up=5 Ring or racked bar rows

Modify as needed and please scale accordingly!

Cool Down

Coach’s choice!

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