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190603

2
Jun

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!

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