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CrossFit Rectify – CrossFit

Warm-up

3 Rounds:

100M Run

10 KBS

10 Goblet squats

Stretch, roll, mash

Skill

Rest 1:1 after each run

200M Run

400M Run

800M Run

Metcon (AMRAP – Rounds and Reps)

EMOTM: 12 Minutes

1-5 Slam ball get-ups (don’t slam wall balls please)

2-25 Ft bear crawl pushing med ball

3-25 Ft lunge with med ball overhead

Choose your own slam ball weight. All work for each minute should be completed before :45 within the minute. If this is unattainable, go lighter with your medicine ball weight.

Cool Down

Coach’s choice! Maybe some core?