190529

CrossFit Rectify – CrossFit

Warm-up

400M Run-40% effort

2 Rounds:

10 leg kicks

10 Walking lunges + Stretch

10 Air squats

10 Walking toe touches

500M Row and 25 Cal Bike (Time)

2×25 Cal Bike

Rest 1:1

2x500M Row

Rest 1:1
Time Trial!

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Hanging Dumbbell Squat Cleans

Ring Dips

Burpees

20/30

Scale weight and movements as needed

Dumbbells should stay above the knees for the take- off position for the hang clean.

Cool Down

Coach’s choice!