4
Oct
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