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Foundation Class # 2

9
Jul

Foundation Class # 2

CrossFit Rectify – Foundation Series

Warm-up

Active Mobility

10 Pass Thru’s — 10 Pass Thru’s w/ Squats

10 Press Backs — 10 Step Back Lunges w/ Press Backs

10 Plank Position Spiderman ( alt legs)

20 Scorpions

Coach and Pigeon Stretches :40 sec per side

Hollow to Superman Holds :20 secs each side x3 ( No Rest)

101: Deadlift (5×5 ( Work to Medium Weight) )

1. Bracing Sequence from the Top

2. Hip Hinge

3. Slight Knee Bend

Metcon (AMRAP – Rounds)

Kettle bell Swings 101

Very Similar to DL position

Generate explosive power thru the hips into KB

Keep KB above knees when swinging

7 Min Amrap

14 KBS

7 Burpees ( Non – Dynamic – Step back and forth , No Jump)

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