Wednesday 200226

CrossFit Rectify – CrossFit

Movement standards:

Plate Halos: https://youtu.be/D4ISiirBYFA

PVC Pass Throughs: https://youtu.be/fN84_sH7sAM

Burpees: https://youtu.be/auBLPXO8Fww

Dead Hang: https://youtu.be/4RqNGRVaTUQ

Strict Press: https://youtu.be/5yWaNOvgFCM

Knees-to-Elbows: https://youtu.be/_DUlB4YpZRw

Half Kneeling KB Windmill: https://youtu.be/ka9KOvTYeV8

Warm-up

Warm-up (No Measure)

2 Rounds

10 Plate Halos

10 PVC Pass Throughs

5 Burpees

:20sec Dead Hang
10min – Remainder of time stretching

Strength

Strict Press – Wendler Deload Week 4 (10)

Work sets: 50% (use best 1RM from the cycle)

5 X 10
15min to complete

Metcon

Metcon (Time)

10 Rounds for Time:

7 Burpees

7 Knees-to-Elbows
16min time cap

Accessory Work

Core: Half Kneeling KB Windmills (5/side)

5min EMOM

Half Kneeling Kettlebell Windmills

5/side

Grab a medium weight kettlebell
5min to complete