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190326

25
Mar

190326

CrossFit Rectify – CrossFit

Warm-up

400 M Run

Then

3 Rounds:

10 Bar taps

10 Walking toe touches

10 Jumping air squats

Stretch: Achilles, hip flexors, shoulders

Conditioning: EMOTM-9 Minutes

EMOTM-9 Minutes:

1- 30 Double-unders OR 60 singles

2-Row 100 M or Bike 8-9 Calories

3-10 V-ups
Attempts count on double-unders! Work on them!

Metcon (Time)

For time:

3 Rounds:

15 Air squats

1 Front squat from the rack 135/185

Rest 1 Minute after completing all 3 rounds

3 Rounds:

15 Handstand push-ups or DB strict press (25/35)

1 Push press from the rack 125/175

Rest 1 Minute and add weight for DL

3 Rounds:

15 Box jumps 20/24

1 Deadlift 185/225
Scale accordingly for all weight and movements. Goal is to lift approximately 60-70% of your 1RM of each movement with proper form and technique!

Cool Down

Coach’s choice!

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