190509

CrossFit Rectify – CrossFit

Warm-up

200M Run or Row

Stretch for 3 minutes!

Roll for 3 minutes!

Mash for 3 minutes!

Stretch!

Accessory Work

EMOTM for 3 minutes:

:30 seconds max Bike Calories

Rest :30 seconds

EMOTM for 3 minutes:

:30 seconds max row for distance

Rest :30 seconds

OR

:30 seconds max shuttle run on green turf

Rest :30 seconds

Metcon (4 Rounds for reps)

Every 3 minutes for 12 minutes: 4 Rounds

10 Hang power cleans

10 Shoulder-to-overhead

10 Toes-to-bar

Rest the remaining time in the 3 minute time frame.

RX-85/115

Scale weight and movement accordingly

TTB modifications: Knees to elbows, knees up, straight leg raises using the rig while laying on back, straight-legged sit-ups, sit-ups

Cool Down

Coach’s choice!