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Tuesday 200714

13
Jul

Tuesday 200714

CrossFit Rectify – CrossFit

Movement standards:

Med Ball Deadlift: https://youtu.be/KX6LLWLMLgM

Burpee: https://youtu.be/auBLPXO8Fww

PVC Good Morning: https://youtu.be/IzUDGPwtj8A

Weighted Butterfly Sit-up: https://youtu.be/e1fXn_sdGD0

Superman: https://youtu.be/gCNx4X2TScA

Deadlift: https://youtu.be/1ZXobu7JvvE

Lateral Burpee Over Bar: https://youtu.be/j3b-aDjD5oE

SDHP: https://youtu.be/gh55vVlwlQg

Warm-up

Warm-up (No Measure)

2 Rounds

10 Med Ball Deadlifts

5 Burpees

10 PVC Good Mornings
10min

Strength

Metcon (2 Rounds for reps)

On a 4min running clock:

2min Max Weighted Butterfly Sit-ups

straight into

2min Max Supermans
4min to complete

5min rest before WOD

Metcon

Metcon (Time)

3 Rounds

9 Deadlifts (95/65)

5 Lateral Burpee Over Bar

9 SDHP (95/65)

-then-

2 Rounds

7 Deadlifts (115/80)

7 Lateral Burpee Over Bar

7 SDHP (115/80)

-then-

1 Round

5 Deadlifts (135/95)

9 Lateral Burpee Over Bar

5 SDHP (135/95)
GOAL: 15 – 18min

Time Cap: 21min

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