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Foundation Class # 1

9
Jun

Foundation Class # 1

CrossFit Rectify – Foundation Series

Warm-up (No Measure)

WELCOME!!

What is CrossFit? Why should I choose this instead of other style workouts?

CrossFit focuses on High Intensity, Functional , Constantly Varied exercises

Your Keys to Success ( In Order)

Nutrition

Metabolic Conditioning

Body Weight Exercises

Weight Lifting

Sports

Warm Up / Squat 101

Bracing Sequence

( Think Core to Extremity for every exercise)

Squeeze glutes – lower spine

Pull Rib Cage down / squeeze abs – Mid Spine

Pull Shoulders Down and Back – Upper Spine

2 Rds

12 Air Squats to MB

10 Ring Rows

8 Straight Leg Sit Ups

6 Push Ups

Metcon (No Measure)

Rowing 101

Catch

Drive

Recovery

Baseline (Time)

Baseline #1

500 M Row

40 air squats

30 sit-ups

20 push-ups

10 pull ups or Ring Rows

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