CrossFit Rectify – CrossFit
10 Walking toe touch stretch
10 Walking lunge stretch
10 Duck walks
10 Up dog-down dog
:30 seconds each side
Hang Power Snatches/Row/Bike (4×3)
Warm up with snatches to 80% of 1RM power snatch
Every 3 minutes for 12 Minutes:
Row 12 Calories OR Bike 12 Calories
Followed by 3 Hang power snatches @ 80% of 1RM
Hang power snatches do not need to be repped out tap-and-go style. Work on form and technique while slightly fatigued.
Wall ball shots
x3 for single-unders
If you fail to complete all reps unbroken at any point during the set, rest and repeat until all sets of wall ball shots and double-unders are unbroken.
Unbroken wall ball shots: do not rest holding the ball, make sure the rep counts by reaching depth during the squat and hitting your target height. If the ball hits the ground at any point, start over.