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190404

3
Apr

190404

CrossFit Rectify – CrossFit

Warm-up

400 M Run

5 Minute AMRAP:

5 Inch worms+push-up

10 leg swings

15 Military air squats

20 Walking lunges

Sled Push + Plate Carry (Max Distance)

9 Minutes for distance:

As a team:

Sled push-one person pushing at a time

ALL other athletes will carry a plate overhead ONLY while sled is being pushed.

When pushing the sled, your plate will be put on the sled OR given to someone to carry overhead.

RX-25/35

Scale accordingly!

Metcon (Time)

30-20-10

Russian Kettle bell swings (eye-level)

KB push-ups (narrow grip)

KB Sumo deadlift (feet outside hips toes pointed 45 degree angle from your body)

RX-45/53

Scale weight accordingly

DO NOT attempt narrow grip push-ups on a KB less than 35 lbs. Do narrow-grip floor push-ups.

*4 Tire flips after each round of 30/20/10

(12 total tire flips)

Cool Down

Coach’s choice!

Extra work

Butt Work:

3 Sets

10/10 Straight leg kicks+pause at full extension (attach thinner band to rig and drive a flexed foot back keeping the leg straight)

10/10 Bent leg kicks+pause at full extension (attach thinner band to rig close to the floor, and drive a flexed foot and bent knee directly back)

10/10 Small banded lateral squat steps

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