warm up

4
Jan

warm up

CrossFit Rectify – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2 rounds:

10 ring rows

5 inch worms

2 wall walks

Strength

pull ups (5×3-5)

scale: negitives (2-4 sec descent)

scale: holds with chin above pull up bar (10 sec)

goal: strict pull ups

***no using bands, use a box off to the side to get yourself closer to the pull up bar.

Skill

handstand push ups (5×5)

scale: handstand hold :30

scale: pike box handstand hold :30

goal: try to work on the kipping motion and getting a few push ups.

extra: strict handstand push ups allowed

Metcon

Metcon (Time)

10 cal bike

20 wall balls (14/20)**10/14

10 sumo DL high pulls (65/85)**45/65

20 Kettlebell swings (35/45)**20/30

10 med ball slams (14/20)**10/14

3x

buy out: 10 burpee push ups

**=scale weights

Leave a Reply