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CrossFit Rectify – CrossFit


200M Run

10 Walking toe touch stretch

10 Walking lunge stretch

10 Duck walks

10 Up dog-down dog

:30 seconds each side

Pigeon stretch

Scorpion stretch

Couch stretch

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.

Metcon (Time)

For time:



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.

Cool Down

Coach’s choice!

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