warm up

CrossFit Rectify – CrossFit

Warm-up

Warm-up (No Measure)

3x

10 glute bridges

10 pvc good mornings

5 broad jumps

Skill

max height box jumps (5×1)

find max height

Metcon

Metcon (AMRAP – Rounds and Reps)

Team FGB (25 Minutes AMRAP)

5 Rds of 1 minute per exercise and NO Rest between rds

Partner A

1. Wall Ball (20/14lb)

2. SDHP (75/55)

3. Box Jumps (20″)

4. Push Press (75/55)

5. Ass Bike (Calories)

Partner B

1. holds squat

2. holds plank

3. hollow rocks

4. dead hang from bar

5 . supermans
*Only 1 partner working at a time per team