190724

CrossFit Rectify – CrossFit

Warm-up

Gymnastics

12 min EMOM

L – Sit 20 sec

L – Sit Flutter Kicks 15 sec

L – Sit Up and Over 10 sec

Boat Pose Hold 20 sec

Boat Pose Flutter kicks 15 sec

Boat Pose Up and Over 10 sec
Perform from Hang

RX – add a Med ball held by feet for up and overs

Metcon

Metcon (AMRAP – Rounds)

Amrap 5 min

Pair of DB

50/35

40/25

30/20

5 Weighted Burpees (no jump)

5 DB Hang Power Cleans

Rest 3 min

Repeat Amrap