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190912

11
Sep

190912

CrossFit Rectify – CrossFit

Warm-up

Metcon

Metcon (No Measure)

2 Rds

10 min total emom

5 min Emom

150 m / 100 m Row Sprints

( switch machines)

5 min Emom

10 / 7 cal Bike Sprints

5 min Rest

Repeat

Max Efforts…….
Break up into 2 groups

Rower Group / Bike Group

2 athletes can work on same machine , Just double meters and calories.

Weightlifting

Single Arm Dumbell Press (5×5 ( per arm) )

Set your Spine before starting your press

Glute squeeze

Pull Ribcage down

Build up each set

Cool Down

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