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warm up

18
Oct

warm up

CrossFit Rectify – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

3 burpees

5 sit ups

5 push ups

Strength

dips on box (5×10)

*weighted if possible (w/ plate resting on legs)

(superset with sit ups)

Strength

weighted sit ups w/ plate (5×8)

-hold plate above head and keep shoulders and arms in line with torso.

*ARMS MUST BE COMPLETLY LOCKED OUT, OR WEIGHT IS TOO HEAVY. NO BENT ELBOWS W/ WEIGHT OVERHEAD.

*ab mat is allowed if needed

Metcon

Metcon (No Measure)

emom (alternating) 16min:

min 0- 50m sprint

min 1- 5 broad jumps

min 2- 50m sprint

min 3- 5 broad jumps

min 4- 50m sprint

min 5- 5 broad jumps

min 6- 50m sprint

min 7- 5 broad jumps

min 8- 50m sprint

min 9- 5 broad jumps

min 10- 50m sprint

min 11- 5 broad jumps

min 12- 50m sprint

min 13- 5 broad jumps

min 14- 50m sprint

min 15- 5 broad jumps

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