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191015

14
Oct

191015

CrossFit Rectify – CrossFit

Warm-up

Skill

1: Bent Over Row (6×2)

Build up each set

(60%—>90%)

2: Wall Walks (6×2 )

Start in plank position

Walk feet up the wall

Chest must make contact with wall
L2 – Walk only Half way up

BC – Use Box for Feet

Super set TGU / WW

Metcon

Metcon (AMRAP – Rounds)

15 min Amrap: ( 3 stations )

5 mins:

10 Sit ups

5 Burpees

(straight into)

5 mins:

10 Wall Balls

5 Box Jumps 24 / 20

(straight into)

5 mins:

Max Cal Row or Bike
Athletes can start at any station.

Have a plan for rotating

BC – Sub – Squat Press for Wall Ball

Squat Jumps

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