CrossFit Rectify – Foundation Series
500 M Row
40 air squats
10 pull ups or Ring Rows
Bear Complex (10 min EMOTM 1 rep)
Second Push Press
WL Final Exam!
Build up to medium weight or stay same and focus on technique.
Pull ups / Kipping 101
Hollow to Superman swing
More aggressive hollow creating a push downward on bar
Upon bar being in front of head chest area pull toward bar bending elbows
Once chin is above bar you will drive away and down from bar to create same path traveled up
More aggressive superman creates that sling shot effect into the next one