6
Jan
060120
CrossFit Rectify – CrossFit
Warm-up
Weightlifting
Back Squat (Build to a Heavy 1 RM )
Athletes will spend about 15 min building up
At 15 min mark athletes will put 60-65% on bar and perform 20 reps
L1 athletes – Submax 5 reps – focus on depth / mechanics
Metcon
Metcon (Time)
15 – 10 – 5
Man Makers
Strict Pull Ups
Rx + 50/35 , 20/14 weighted
Rx 40/25, BW
L2 30-35/ 15-20 , Bands
L1 25 / 15 , Ring Rows
Cool Down
