warm up

CrossFit Rectify – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

5 empty bar strict press

5 inch worms

5 lateral raises

Strength

strict press (4×4, super set with skull crushers)

heavy as possible with good form

Strength

skull crushers (4×10)

do with a barbell

Metcon

Metcon (Time)

complete as a circuit:

10 reverse lunges holding wall ball

10 db rdl

10 wall ball slams

10 seated (on floor) db OH press

4x

*move quick but take a little rest as needed