CrossFit Modern – CrossFit
Warm-up
Warm-up (No Measure)
General:
4min Row/Bike or 800m Run
2 Rounds
10 Banded Good Mornings
5/5 Strict DB High Pull To Strict Press
10 Glute Bridges
10 ALt Lateral Squats
Weightlifting
A: Deadlift (Build to a heavy 3 rep -18 Min Cap)
Metcon
B: Metcon (Time)
For Time, In Any Order:
20 Wall Walks
80 Sit-ups
1000m Row
40 Alt DB Hang Clean and Jerk 50/35lb
Scale:
Pike Ups, Feet on Box
Lighter DB
Rx+:
70/50lb DB
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