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CrossFit Rectify – CrossFit


2 Rounds:

100M Row or 10 Calories on Bike

10 Walking toe-touches

10 Supermans

10 V-ups

Beach Bod Work

12 Minutes total:

Minute 1-10 Alternating dumbbell curls (keep elbow slightly in front of your torso so the hinge occurs in the elbow and control the movement)

Minute 2-10 Bent over DB rows

Minute 3-10 Controlled ring rows

Repeat for a total of 4 rounds

Choose your weight. By rep 7-8 the weight should be challenging, but doable!

Metcon (Time)

4 Rounds for Time:

10 Box jump overs 20/24

10 Power Snatch 65/95

10 Sit-ups

10 Stationary back rack lunges 65/95

Rest 1 Minute after each round
Scale weight and movement as needed.

Box jump-overs: Box jump, step down on the other side of the box. Or step up onto the box, step down onto the other side.

Don’t waste the energy attempting to jump over the box completely unless you are a 7+foot jumper with the achilles strength of…Achilles? You break your shin, you buy!

Cool Down

Coach’s choice!

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