CrossFit Rectify – CrossFit
200 M Run
10 Inch worms
10 Walking lunge stretch
10 Frankenstein kicks
10 Spiderman crawl stretch
200 M Run
Toes to Bar and Handstand Walks
10 Minutes to practice TTB and HS walks
EMOTM for 8 Minutes
2-25 Ft handstand walk
TTB Mods: Knees to elbows, knees up, ring ttb
Handstand walk mods: Wall walks, wheelbarrow with a friend, bear crawl
Rankel (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Scale weight and movements as needed.
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
The “Rankel” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, January 7, 2011 (110107).