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19
May

190520

CrossFit Rectify – CrossFit

Warm-up

400 M Row or 20 Calories on the bike

10 Leg swings per side

10 air squats

10 Inch worms+push-up

10 duck walks

10 Walking lunges + stretch

Backsquats

Every 2 Minutes for 12 Minutes:

1-10 Back squats @ 50% of 1RM

2- 8 Back squats @55% of 1RM

3-6 Back squats @ 60% of 1RM

4-4 Back squats @ 65% of 1RM

5-2 Back squats @ 70% of 1RM

6-1 Back squat @ 75% of 1RM

Metcon (Time)

Partner Murph-Split reps however except for the run!

800M Partner run

100 Pull-ups

200 Push-ups

300 Air squats

800M Partner run

Wear a vest if you feel ready to suffer!-14/20 vest

If you go solo, cut everything in half and push yourself!

40 minute cut-off!
**Memorial Day: Murph will be the workout. Be ready see what you’re made of…try to finish it under 1 hr for this hot HERO wod!

***If Memorial Day isn’t possible, knock it out on the Saturday before Memorial Day. Doesn’t matter when you do it, just make sure you get some!

Cool Down

Coach’s choice!

Are you #Ready2Rectify?