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CrossFit Modern – CrossFit

Warm-up (No Measure)

3 Min Row/Bike or Run

2 Sets

5 Good Mornings (Building)

10 Alt. Lateral Lunges

:20 Hollow Rock

5-7 Inch Worm + Push-Up

3 Back Squats (Building)

Back Squat

Tempo Back Squat

3 @55%

3 @60%

2×3 @65%

Tempo should be 3-4 seconds down with NO PAUSE at the bottom. Soon as you hit depth at the 3-4 second mark, DRASTICALLY change directions UP!

Front Squat

Pause Front Squat

2×3 @55%

3 @60%

2×3 @65%

No tempo on the decent, perform a 3-4 second FULL PAUSE at the bottom.

On the accent out of the bottom position, try not to bounce out. Do your best to go from a full stop.

Baby Driver (AMRAP – Rounds and Reps)

RX

AMRAP 12

200m Run

15 HSPU

10 C2B

50 ft HSW

Scaled

AMRAP 12

200m Run

15 Seated DB Z-Press

10 Banded Pull-Ups or Ring Rows

50ft Double DB Overhead Carry