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warm up

1
Nov

warm up

CrossFit Rectify – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2 rounds:

10 empty barbell sumo squats

10 (light) db goblet squats

Strength

Sumo deadlifts w/ pause at knees (5×2)

*pause 3 seconds at the knees, then continue up.

*heavy as possible with good form.

Strength

front rack walking lunges (5×8/leg)

place barbell in front rack position and perform walking lunges. add weight to challenge yourself.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

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