190703

CrossFit Rectify – CrossFit

HEY ALL,
JUST ONE CLASS TODAY ” 6 PM ” BUT WE WILL HAVE OPEN GYM 5:30 PM TILL 7:30 PM
SO FEEL FREE TO COME IN AND KNOCKOUT THE WOD EARLIER OR LATER

JUST GO THRU THE WU AND MOBILITY
IF CLOCK IS RUNNING ALREADY , JUST WRITE DOWN TIME AND GET TO WORK!!

ORDER DOESNT MATTER ON THIS WOD BUT MUST COMPLETE ALL REPS BEFORE MOVING ON TO NEXT MOVEMENT

Warm-up

Row, Run, or Bike 3 min

40 sec each side

Spiderman stretch

Pigeon stretch

Couach stretch

Metcon

RX: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L2 – L1

Dirty Thrity

30 reps instead

Sub – Good Mornings 45/35 for back extensions