CrossFit Rectify – CrossFit


Row 200M or Bike 15 Calories


10 Inch worms+push-up

10 Bar kips

10 Walking lunges with stretch

:30 second squat hold/stretch

Couch stretch

Pigeon stretch

Ankle stretch

Front Squats/Rope Climbs (5×1,1)

10 Minutes

Warm up to 70-80% of 1RM front squat

Practice rope climbs


EMOTM for 10 Minutes:

Minute 1-1 Front squat @70-80% of 1RM

Minute 2-1 legless rope climb/rope climb/modified rope climbs/ring rows/rope hang

Metcon (Time)

For time:

20 Front squats 65/95

20 Pull-ups

15 Box jumps 20/24

15 Front squats 65/115

15 Chest to bar pull-ups

10 Box jumps 24/30

10 Front squats 95/135

10 Bar muscle-ups/jumping bar muscle-ups OR 20 Ring rows+20 Push-ups

5 Burpee box jumps 30/30

Scale weight and movement accordingly!

20 Minute cut-off time
Front squats are from the ground.


Pull-ups: Banded pull-ups, strict pull-ups with fewer reps, negative pull-ups with fewer reps, jumping pull-ups, ring rows.

Box jumps: step-ups, plates instead of boxes

Scale weight accordingly as cleaning the weight into the front rack position must be considered.

Cool Down

Coach’s choice!

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