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CrossFit Rectify – CrossFit


Bike or Row 2:00

50 Ft:

Leg kicks

Walking lunges + stretch

Butt kicks

High knees

Broad jumps

Back Squats

Every 2 Minutes for 12 Minutes:

5 Back squats @ 50-60% of 1RM

Work on tempo squats without a long pause between each squat.

Metcon (Time)

4 Rounds:

1 Bear Complex

5 Toes-to-bar

5 Pull-ups

10 Calorie Row or Bike


Scale weight and modify movements as needed.
Bear Complex:

1 Deadlift

1 Hang power clean

1 Front squat

1 Push press

1 Back squat

1 Push press

(be careful bringing the bar down onto your back from the press. Focus on driving through with your hips and using the power of your “dip and drive” to propel the weight overhead to avoid shoulder tweaks when pressing the weight from the back rack position.

Cool Down

Coach’s choice!

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