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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
15/12 Cal Bike
12 HSPU
9 Toe to Bar
-Directly Into-
Amrap 4
Max Distance HSW (every 6’ = 1 rep)
Intermediate
Amrap 12
12/10 Cal Bike
10 HSPU or (15 DB Push Press 35/35lb)
8 Toe to Bar
-Directly Into-
Amrap 4
Max Distance Overhead Plate Carry (every 50m = 1 Rep)
Scaled
AMRAP 12
10/8 Cal Bike
10 DB Push Press @light
10-15 Sit Ups
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