190410

CrossFit Rectify – CrossFit

Warm-up

Controlled movement focusing on warming up and stretching with the movements!

Minute:

1-30 Wall balls-light!

2-25 Sit-ups

3-20 Mountain climbers

4-15 Push-ups

5-10 Up dog to down dog

6-5 Pull-ups

Push Press (6×2)

00:00-10:00

Work to a heavy push press for the day

14:00-20:00

EMOTM for 6 minutes:

2 Push press @ 60-70% of today’s heavy push press

Metcon (AMRAP – Reps)

Back Squat Burn Out

2 Rounds for REPS!

4 Minute AMRAP:

Max back squats from the rack @ bodyweight

WEAR A BELT

*Rest 1 minute

2 Minute AMRAP:

Max back squats from the rack with empty barbell

*Rest 3 minutes

REPEAT once more

RX-bodyweight and barbell

L1-3/4 Bodyweight and barbell

L2-1/2 Bodyweight and air squats

Cool Down

Roll your back

Mash your legs

Stretch please!