190603
CrossFit Rectify – CrossFit
Warm-up
400M Row or 15 Calories on bike
Runner’s stretch
Couch stretch
Pigeon stretch
Skill
400M Run nice and easy @ 40% effort
Rest, stretch
Then relay run with a partner!
4x200M Sprints per person (1 Mile run split between two athletes)
Alternate sprint efforts between partners
1 partner running at a time
Metcon (AMRAP – Reps)
Partner WOD
4 Minute AMRAP:
Max Wallball shots
One partner completes wall ball shots while the other partner holds a wall squat with back on the wall, squatting below parallel.
RX-14/20
Rest 1 Minute
4 Minute AMRAP:
Max Kettle bell swings
One partner completes kettle bell swings while the other partner holds plank position.
RX-35/53
Rest 1 Minute
4 Minute AMRAP:
Max Burpees
One partner completes burpees while the other partner dead hangs from the rig.
Scale weight and movements as needed.
Cool Down
Coach’s choice!
