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190611

10
Jun

190611

CrossFit Rectify – CrossFit

Warm-up

3 Rounds of Cindy

100M Run in between

Stretch, roll, mash

Dumbbell Strict Press/Dumbbell Curls (4×10-20)

4×10-20

Standing strict press with DB

Alternating DB curls

Build in weight

At least 10 reps should be completed with chosen weight.

Metcon (AMRAP – Reps)

EMOTM for 16 Minutes:

Max effort for :40 seconds/Rest :20 seconds

4 Rounds total

Station 1: Box jumps 20/24

Station 2: Strict pull-ups OR kipping pull-ups

Station 3: Sandbag lunges AHAP

Station 4: Handstand walk for distance OR bear crawl OR inch worms + push-up

Scale weight and movements as needed

Cool Down

Coach’s choice!

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