190403

CrossFit Rectify – CrossFit

Warm-up

400 M Run or Row

2 Rounds: With empty barbell or pipe

10 Wide grip push press from behind the neck

10 OHS

10 OH lunges

:30 second OHS hold

3 RM OHS (5×3)

Build to a heavy 3RM overhead squat for the day

From the rack

Stay tight in your core

Use a belt

warm-up with no more than 50% of your 1RM OHS

Metcon (Time)

For time:

12-10-8-6-4-2

Power Cleans

Overhead Squats

Back Rack Lunges-stationary alternating legs

65/95

Scale accordingly!

Be careful bringing the weight down onto your back. Use your legs as a cushion to absorb the impact.

Cool Down

Coach’s choice!