CrossFit Modern – CrossFit
Warm-up
Warm-up (No Measure)
General:
2 Rounds
200m Run
10 Med Ball Clusters
10 HR Push Up to Pike
10 Alt Scorpions
5/5 Single Arm DB Thrusters
Mobility: Thoracic Opener with Foam Roller
Weightlifting
A: DB Bench Press (16min to end with 20 rep)
4-5 Sets of
10 DB Bench Press – Building
Immediately into…
20 DB Bench @50% of 10 Rep weight
15 Banded Face Pull after each set
16 Min cap
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Amrap 14
200m Run
12 DB Thruster 50/35lb
3 Renegade Rows (Push up, Row R, Row L)
Scale:
Moderate to Light DB’s
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