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190416

15
Apr

190416

CrossFit Rectify – CrossFit

Warm-up

AMRAP: 4 minutes nice and easy

2 Wall walks

5 push-ups

7 Air squats

9 Reverse burpees with jump

Stretch:

Wrists

shoulders

Ankles

Jerk Work-20 minutes (2×2)

Strict Press-3×3 @ 80%

Push press-work up to 80% then 4×3 @ 80%

Jerk-work up to 75% then 3×1 @75%

Jerk-2×2 @80%

All work is from the rack!

Metcon (Time)

4 Rounds for Time:

2 Rope climbs or 4 modified climbs

4 Squat cleans

6 Front squats

8 Burpees

RX-95/135

L1-65/95

L2-35/45

Rope climb modifications:

-Hold onto rope, lower body down to the ground, pull body back up with feet assisting with the pull back up to standing.

-Ring rows

Cool Down

Coach’s choice!

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