25
Feb
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