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190514

13
May

190514

CrossFit Rectify – CrossFit

Warm-up

200 M Row or 15 Calorie Bike

2 Rounds:

10 Walking lunges

10 Air squats

10 Banded lateral walks

10 Banded air squats

10 Push-ups

Work on Gymnastic Weakness

10-15 Minutes: Work on gymnastic movements

-Handstand push-ups

-Bar muscle-ups

-Pull-ups

-Toes-to-bar

-Ring dips

-Handstand walks

-Rope climbs

-Pistols

Then:

EMOTM for 6 Minutes:

1-100 M Sprint

2-?? reps of chosen gymnastic movement

Metcon (AMRAP – Reps)

Every 2 Minutes for 20 Minutes:

**Rest :30 seconds before the next movement!**

00:00-2:00-Goblet squats with KB or DB

2:00-4:00-Pull-ups

4:00-6:00-Box jumps

6:00-8:00-Wall ball shots

8:00-10:00-Kettlebell swings (‘Merica!!)

Repeat ONE more time-beat your first round of reps!

RX-35/53-Kettlebell 20/24-box jumps

Scale weight and movements as needed!

Cool Down

Coach’s choice!

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