13
Jun
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!
Cool Down
Coach’s choice!