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warm up

28
Oct

warm up

CrossFit Rectify – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

8 air squats

8 empty bb good mornings

8 empty bb sumo deadlifts

Strength

sumo deadlifts with pause the knee (5×3)

pause at knee for 3 sec

Metcon

Metcon (Time)

take at least 5 min before to warm up to working weight for emom.

20 min emom

min 0- 5 push press

min 1- 10 bent over bb rows

min 2- 5 push press

min 3- 10 bent over bb rows

min 4- 5 push press

min 5- 10 bent over bb rows

min 6- 5 push press

min 7- 10 bent over bb rows

min 8- 5 push press

min 9- 10 bent over bb rows

min 10- 5 push press

min 11- 10 bent over bb rows

min 12- 5 push press

min 13- 10 bent over bb rows

min 14- 5 push press

min 15- 10 bent over bb rows

min 16- 5 push press

min 17- 10 bent over bb rows

min 18- 5 push press

min 19- 10 bent over bb rows

focus on good movement, pick challenging weight.

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