190523

CrossFit Rectify – CrossFit

Warm-up

Runners stretch

Couch stretch

High knees

Butt kicks

Pigeon stretch

Roll/mash

Warm-up for an intense sprint

400m Run (Time)

Max Effort 400m Run
***2 ATTEMPTS for the 400M Sprint

I’d suggest warming up at 40-50% on a 400M run. Pace should be leisurely. Then continue running the next 200M at 60-70% effort, then 200M at 70-80%.

Think: At what point should I empty the tank on the 400M sprint? 200M mark? 300M mark?

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
DO NOT ATTEMPT THIS WORKOUT IF YOU PLAN ON DOING MURPH ON SATURDAY!!!!

There is no time on this workout, BUT there is a 40 Minute cut-off.

Work smart. Scale weight as needed. Don’t tear your hands.

Floor press with DB is a great substitute for bench press if you have shoulder issues with benching a barbell, or you prefer the DBs.

Start lighter and work to a heavy bench if you aren’t sure of your bench strength! It’s ok to change up the weight. Challenge yourself AND have fun!

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Folks doing MURPH Saturday will do “Annie” in place of today’s workout. OR go SUPER light on “Lynne” and scale back your effort on the pull-ups.

Have fun, and work smart!