CrossFit Rectify – CrossFit

Warm-up

200 M Run

Stretch, roll, mash:

Wrists

Ankles

Hip flexors

Clean and Jerk/Deadlift-20 Minutes (4×2)

Work up to 80% of 1RM clean and jerk

Then:

4×2 Clean and jerks (power or squat)

Work up to 70-80% DL

Then:

3×3 Deadlifts @ 80%

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP: Partner WOD!

Split reps however

100M Partner Lunge

100M Partner RUN

10 Tire flips OR heavy medballs over box

20 Push-ups

25 Air squats

30 Sit-ups

Modify movements as needed

Cool Down

Coach’s choice!