Foundation # 7

CrossFit Rectify – Foundation Series

Warm-up

3 min Row, Run, or Bike

First with PVC 4×4 each side

Turkish Get Up (5 x 2 )

1 per side

build to a good weight that makes you maintain DB above center of mass

Metcon

Sumo Deadlift High Pull 101 w/ PVC for MetCon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Modify weight to barbell only if needed