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Friday 200619

18
Jun

Friday 200619

CrossFit Rectify – CrossFit

Lunge: https://youtu.be/L8fvypPrzzs

Air Squat: https://youtu.be/rMvwVtlqjTE

Groiner: https://youtu.be/wOJR0MXiI04

Front Squat: https://youtu.be/uYumuL_G_V0

Single Under: https://youtu.be/ab9KnY3o5co

Wall Ball: https://youtu.be/EqjGKsiIMCE

Lateral Burpee Over Bar: https://youtu.be/LOLAXql1_Uk

Barbell Ab Rollout: https://youtu.be/RQd6NF3RBjE

Warm-up

Warm-up (No Measure)

2 Rounds

20 Lunges

15 Air Squats

10 Groiners
10min

Strength

Front Squat (5 X 8) (8 reps)

Front Squat

5 X 8 (60 – 65% of 1RM)

Faster up than down tempo
15min to complete

Metcon

Metcon (Time)

For Time:

9 Front Squats (95/65)

50 Single Unders

30 Wall Balls (20@10ft/14@9ft)

50 Single Unders

9 Front Squat (95/65)

3 Lateral Burpee Over Bar at the top of each minute starting with min 0:00.
GOAL: 7 – 9min

Time Cap: 12min

Accessory Work

Barbell Ab Rollouts (10 reps)

Barbell Ab Rollouts

3 X 10

Roll out as far as possible without excessive extension in your lower back.
5min to complete

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