190522

CrossFit Rectify – CrossFit

Warm-up

400 M Run

30 Single-unders

10 Push-ups

10 Inch-worms

10 Walking lunges + stretch

Max Double-unders/Max Handstand Push-ups (2xMAX)

2XMax Double-unders in 1 Minute

(ATTEMPTS COUNT!)

2XMax Handstand push-ups in 1 Minute

(Kick-ups+hold count! Seated strict press with dumbbells can sub for HSPUs)

Metcon (Time)

10-8-6-4-2

Dumbbell complex

2-4-6-8-10

Alternating single-arm dumbbell plank pulls
Dumbbell complex=1 DB push-up+1 DB Deadlift+1DB Hang power clean +1DB shoulder to overhead (push press or jerk)

Dumbbell plank pull=pull DB outside alternating hands while holding plank-DB is under your chest