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190502

1
May

190502

CrossFit Rectify – CrossFit

Warm-up

400M RUN

2 Rounds:

10 leg kicks

10 walking lunges

10 air squats

10 Push-ups

Sprints + Gymnastics

10-15 minutes

Work on a weakness:

Handstand push-ups

Rope climbs

Muscle-ups

Pull-ups

Handstand walks

TTB

Then:

EMOTM for 8 Minutes:

4x100M Sprint

4xGymnastic movement

Metcon (2 Rounds for reps)

EMOTM 16 Minutes:

1-10 Russian KB swings

2-10 KB plank pulls alternating left and right

3-10 SDHP with KB

4-10 Goblet squats

RX-53/70

Scale weight as needed!

Allow at least 15 seconds of rest before the next minute!

Cool Down

Coach’s choice!

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