Monday 200713

CrossFit Rectify – CrossFit

Movement standards:

Lunge: https://youtu.be/L8fvypPrzzs

Glute Bridge: https://youtu.be/wMEoGwkk650

Groiner: https://youtu.be/X1LV2LhVOOY

Air Squat: https://youtu.be/rMvwVtlqjTE

Wall Ball: https://youtu.be/EqjGKsiIMCE

Pull-up: https://youtu.be/HRV5YKKaeVw (strict)
: https://youtu.be/lzRo-4pq_AY (kipping)

Box Jump: https://youtu.be/NBY9-kTuHEk

DB Push Press: https://youtu.be/4tCaD42ghlc

Push-up Shoulder Tap: https://youtu.be/I24bJj-481Y

Warm-up

Warm-up (No Measure)

2 Rounds

20 Lunges

15 Glute Bridges

10 Groiners

5 Air Squats
10min

Strength

Metcon (AMRAP – Reps)

On a 6min running clock:

3min Max Wall Balls (20# @ 10ft/14# @ 9ft)

straight into

3min Max Air Squats
6min to complete

Metcon

Metcon (Time)

5 RFT (Rounds For Time):

9 Pull-ups

15 Box Jumps (24/20)

9 DB Push Press (35/25)
GOAL: 9 – 13min

Time Cap: 16min

Accessory Work

Push-up Shoulder Taps (50 reps)

Push-up Shoulder Taps

50 reps
5min to complete