CrossFit Modern – CrossFit
Warm up (No Measure)
General
4 Min Row/Bike or Run
Specific
3 Sets
5 Push Up + Down Dog
10/10 Pallof Press
15 RKBS
10s Bar Hang + 5-7 Kip Swing
Bench Press
OTM 8
8 Bench Press
use the same weight for all sets
slow and controlled descent, fast ascent
Workout 1 (4 Rounds for calories)
Let There Be Rock
RX
4 sets
3:00 AMRAP
12 Toe to Bar
15 DB Floor Press 35s/25s
Max Calorie Bike in Remaining Time
-rest 1:30 between sets-
RX+
4 sets
3:00 AMRAP
15 Toe to Bar
15 DB Floor Press 50s/35s
Max Calorie Bike in Remaining Time
-rest 1:30 between sets-
Scaled
4 sets
3:00 AMRAP
10-15 Hanging Knee Raises (or Sit ups)
10-15 Dumbbell Bench Press (light)
Max Calorie Bike in Remaining Time
-rest 1:30 between sets-
Target Calories: 25/20+ Calories
Minimum Calories before scaling: 18/13 Calories
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