warm up

21
Dec

warm up

CrossFit Rectify – CrossFit

Warm-up

Warm-up (No Measure)

good 10-12min warm up.

run 400 m

then….

begin to warm up for deadlift and do some shoulder warming up. set up all equipment needed for metcon.

Metcon

Metcon (Time)

12 days of Christmas wod:

1 deadlifts (145/175)

2 wall walks

3 target burpees

4 box step overs (20/24)

5 db push press (15/20)

6 broad jumps

7 wall balls (12/14)

8 db snatches (15/20)

9 v ups

10 med ball slams (14/20)

11 kettlebell swings (25/35)

12 ab mat sit ups

* this wod is completed by doing 1 deadlift, then 1 deadlift + 2 wall walks, then 1 deadlift+ 2 wall walks+ 3 target burpees, then 1 deadlift+ 2 wall walks+ 3 target burpees+ 4 box step overs….etc.

*do not go suoer heavy on this wod. trust me.

Leave a Reply