CrossFit Rectify – CrossFit
200 M Row
10 Walking lunges
10 Walking toe-touches
10 Good-mornings with pipe
10 Inch worms + push-up
Romanian Deadlift (4×8)
4×8 Romanian Deadlifts
Start light at no more than 30% of 1RM DL
Build to no more than 50% of 1RM DL
-Focus on control and form with this lift.
-Hip hinge is important!
-Keep a flat back!
-NO hook grip or reverse grip.
-The bar maintains contact with the body throughout the movement.
-Stop just below the knee or mid-shin.
-Squeeze your butt when standing up with the weight.
-Hamstrings should be engaged once your hip hinge begins.
-Shoulders should remain behind the midline of the foot during the lift.
Metcon (4 Rounds for reps)
EMOTM for 16 Minutes:
1-10 Russian KB swings (eye-level)
2-10 Goblet squats+KB curl at the bottom of the squat
3-10 KB push-ups (narrow grip push-up)
4-10 Sumo dead-lift high pulls