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190520

19
May

190520

CrossFit Rectify – CrossFit

Warm-up

400 M Row or 20 Calories on the bike

10 Leg swings per side

10 air squats

10 Inch worms+push-up

10 duck walks

10 Walking lunges + stretch

Backsquats

Every 2 Minutes for 12 Minutes:

1-10 Back squats @ 50% of 1RM

2- 8 Back squats @55% of 1RM

3-6 Back squats @ 60% of 1RM

4-4 Back squats @ 65% of 1RM

5-2 Back squats @ 70% of 1RM

6-1 Back squat @ 75% of 1RM

Metcon (Time)

Partner Murph-Split reps however except for the run!

800M Partner run

100 Pull-ups

200 Push-ups

300 Air squats

800M Partner run

Wear a vest if you feel ready to suffer!-14/20 vest

If you go solo, cut everything in half and push yourself!

40 minute cut-off!
**Memorial Day: Murph will be the workout. Be ready see what you’re made of…try to finish it under 1 hr for this hot HERO wod!

***If Memorial Day isn’t possible, knock it out on the Saturday before Memorial Day. Doesn’t matter when you do it, just make sure you get some!

Cool Down

Coach’s choice!

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