CrossFit Rectify – CrossFit


200 M Run

10 Inch worms

10 Walking lunge stretch

10 Frankenstein kicks

10 Spiderman crawl stretch

200 M Run

Toes to Bar and Handstand Walks

10 Minutes to practice TTB and HS walks


EMOTM for 8 Minutes

1-10 TTB

2-25 Ft handstand walk
TTB Mods: Knees to elbows, knees up, ring ttb

Handstand walk mods: Wall walks, wheelbarrow with a friend, bear crawl

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
RX-155/225, 53/70

Scale weight and movements as needed.

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

The “Rankel” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, January 7, 2011 (110107).

Cool Down

Coach’s choice!

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