29
May
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!