CrossFit Modern – CrossFit

Warm-up

Warm-up (No Measure)

General:

3 Rounds

200m Row

6 PVC Pass Throughs

6 Alt Lunges

6 PVC OHS

5/5 DB High Pull

6 Strict Hanging Knee Raise

Mobility: 3 way Banded Shoulder Stretch

Weightlifting

A: DB Complex (Every 3 Min for 12 Min )

10 DB Upright row

10 DB Bent over row

10 DB upright row

-this is an unbroken set

-controlled reps

-no use of knees or hips

Metcon

B: Metcon (Time)

5 Rounds for Time:

250m Row

10 Overhead Squat 95/65lb

10 Knee to Elbow
Scale:

Moderate to Light BB

Sit ups

Rx+:

135/95lb

Toes to Bar