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190503

2
May

190503

CrossFit Rectify – CrossFit

Warm-up

Run or Row 400M

2 Rounds:

10 Straight-legged sit-ups

10 Leg kicks rights

10 Leg kicks left

10 Air squats

10 Push-ups

Accessory Work

Core:

3x3Left/3Right-Turkish get-ups: build in weight

3×10 Russian twists

3x:30 L-sit hang or knees up hang

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Option #1 is “Elizabeth”

Scale weight and movement as needed.

Cleans are squat cleans.

Ring dip modifications: Box dips, Feet elevated push-ups, banded ring dips, push-ups.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Option #2 is “Diane”

Scale weight and movements as needed.

Handstand push-up modifications: Seated strict press with dumbbells

Cool Down

Coach’s choice!

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