190524

CrossFit Rectify – CrossFit

Warm-up

400 M Row or 20 Calories on Bike

Scorpion stretch

Runners stretch

Up dog stretch

Down dog stretch

Gymnastics

15 Minutes to work on a gymnastics weakness

Handstand walks

Handstand push-ups

Handstand hold

Rope climbs

Pull-ups

Toes-to-bar

Muscle-ups-bar or rings

Ring dips

Attempt 3X max unbroken reps of gymnastic movement

Metcon (Time)

30-20-10

Kettle bell swings

Wall Balls

Calorie Bike or Row

RX-35/53, 14/20

Scale weight and movements as needed
***IF YOU ARE DOING MURPH TOMORROW, YOU MAY STRETCH AND WORK ON A WEAKNESS WITH AN OPEN GYM SESSION OR PERFORM TODAY’S WORK AT A LIGHTER WEIGHT. TRY TO STAY OUT OF THE WAY OF THOSE DOING THE PROGRAMMED WORKOUT FOR THE DAY.

IN OTHER WORDS-TODAY IS AN ACTIVE RECOVERY DAY FOR THOSE DOING MURPH TOMORROW!

Cool Down

Coach’s choice!