Call Us: (713) 898-3688‬ | Email Us | Member Login

190501

30
Apr

190501

CrossFit Rectify – CrossFit

Warm-up

2 Rounds:

10 Wall balls

10 Push-ups

10 WB sit-ups

10/10 leg kicks

Backsquats

Work up to 80% of 1RM back squat

Then:

EMOTM for 5 Minutes-1 Back squat @80-90% of 1RM

Rest 5 Minutes

EMOTM for 5 Minutes-4 Back squats @60-7-% of 1RM

Metcon (Distance)

As many METERS as possible for 3 Rounds:

5 Minutes:

MAX distance bear crawl

EMOTM 1 Muscle-up OR 5 pull-ups at the beginning of the minute

Rest 1 Minute

5 Minutes:

Max distance row

EMOTM 1 Bar Muscle-up OR 5 Ring rows at the beginning of the minute

Rest 1 Minute

5 Minutes:

Max distance bike

EMOTM 5 strict pull-ups OR 10 pull-ups at the beginning of the minute

Cool Down

Coach’s choice!

Leave a Reply