CrossFit Rectify – CrossFit


Row or Bike 20 Calories

10 Inch worms + push-up

10 walking lunges with stretch

10 walking toe-touches

10 Frankenstein kicks

Warm-up for deadlifts!

1 RM Deadlift: Work to a heavy or 1RM

20-25 Minutes: Build to a heavy DL for the day OR 1RM

Wear a belt.

Drop from the top-do not rep out or attempt to set heavy weight back down.

Think: Push the ground away with your feet. NO catbacks or mashed potatoes in the front.

Be mindful of form and technique with this lift.

Metcon (Time)

Partner WOD: For time

400M Partner run

20 Deadlifts 175/205

50 Burpees

30 Deadlifts 145/185

50 Burpees

40 Deadlifts 115/155

400M Partner run

One partner working at a time during deadlifts and burpees.

Split deadlifts and burpees evenly.

Scale weight and movements accordingly.

Cool Down

Coach’s choice!

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