190614

CrossFit Rectify – CrossFit

Warm-up

2 Rounds:

200M Run

10 Inch worms

10 Push-ups

Stretch: shoulders, calves, achilles

Med Ball Run/1-Armed overhead dumbbell lunges (4x100M/5 Left and 5 Right)

4x100M Med Ball Run 15/20

4×5 Right/5 Left 1-arm holding DB overhead while the other arm holds dumbbell down by the waist. Keep reps and weight distribution with each side even.

Metcon (Time)

2 Rounds:

20 Floor press with dumbbells

15 Ring rows

10 Burpees

Rest 2 Minutes

2 Rounds:

20 Pistols OR lateral box step-ups

15 Pull-ups OR banded pull-ups

10 Handstand push-ups OR Strict press with dumbbells
RX-25/35 Dumbbells

Modify movements and scale down weight as needed!