warm up

CrossFit Rectify – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 arms circles(forward/backwards)

3 wall walks

10 pvc pipe strict press

Strength

single arm kettle bell OH press (4×8/arm)

in a standing position, press kettlebell overhead 1 arm at a time.

Strength

db bent over rows (4×10)

*not alternating, make sure back is flat and head is neutral.

Metcon

Metcon (Time)

12 min EMOM:

10 alternating db snatches(25/40) **15/25

3 deadlifts(125/155)**115/145

**=scaled weight