22
May
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
Cool Down
Coach’s choice!