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190508

7
May

190508

CrossFit Rectify – CrossFit

Warm-up

200 M Row or Run

2 Rounds:

10 Wall-facing squats

10 Walking lunges

10 Jumping air squats

Stretch:

10 rights/10 left leg kicks

:30 second squat stretch

Pigeon stretch

Scorpion stretch (prone position)

Couch stretch (knee on pad foot on wall)

Squat Cleans

10-15 Minutes: Work up to a heavy squat clean for the day

Then

EMOTM for 6 Minutes:

2 Squat cleans @70-80% of today’s heavy squat clean

Metcon (Time)

For Time:

50Ft Single DB OH walking lunge

40 Box jumps 20/24

30 Single-arm DB hang power clean and jerks

20 DB goblet squats

10 Burpees

35/50

Scale weight and movement accordingly.

Only one DB required per athlete!

Cool Down

Coach’s choice!

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