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CrossFit Rectify – CrossFit

Warm-up

Gymnastics

Ring dips and TTB (3×10)

3X10 Ring dips

3X10 TTB (strict if possible)
*Top of the rings hit the arm-pit in the bottom of the dip.

*Practice linking the kipping motion with toes-to-bar.

Metcon

Metcon (Time)

Partner WOD for TIME:

500 m Row ( 250 m each , Non Rower – Holds a Plank)

50 Ring Rows

50 Sit-ups

500 M Row ( 250 m each , Non Rower – Hold a Plank)

50 Air Squats

50 Burpees
Teams can start with different cardio and bodyweight exercises

RX+

Feet on Box Rows

Complete all 50 Sit ups

50/35 Goblet Squats

Cool Down