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190321

19
Mar

190321

CrossFit Rectify – CrossFit

Warm-up

5 minute AMRAP:

10 Bar taps

10 Walking lunges

10 ring rows or jumping pull-ups

10 Inch worms + push-up

Stretch:

Ankles, achilles, shoulders, and anything else that requires stretching!

Rope Climbs (4×2/8)

10 Minutes to work with rope climbs

Then:

EMOTM for 8 minutes:

-1 rope climb (advanced=legless OR 3 modified rope climbs)

-8 Burpee box jump-overs

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

200M Run=4 reps

6 Chest to bar pull-ups/pull-ups/jumping pull-ups=6 reps

10 Wall balls 14/20=10 reps

10 alternating single-arm dumbbell snatches 35/50=10 reps

10 V-ups/straight-legged sit-ups/sit-ups=10 reps

40 reps total per round.

Scale accordingly with weight!
5+ rounds=Awesome!

3-5 rounds-Good!

2-3 rounds-Went too heavy with your weight!

<-2 rounds-NO weight should have been used!

Cool Down

Coach’s choice! Be ready for 19.5 tomorrow! EVERYONE! 🙂

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