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CrossFit Modern – CrossFit
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Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
1:00 Banded Ankle Floss
1:00 Ballerina Stretch
Specific
2 Sets
10-12 Alt. Plank Shoulder Taps
3 Paused Front Squats (:03 @bottom)
:20 Hollow Rock
3 Tempo Back Squats (Building)
Back Squat
Back Squat
20:00 to build to a 1RM
6 @65%
6 @75%
3 @80-85%
1 @90%
-Keep building to a Heavy Single or 1RM
Barbie (AMRAP – Rounds and Reps)
RX
3 Rounds
22 Burpee Over Bar
11 Back Squats (185/125)
Intermediate
3 Rounds
22 Burpees Over Bar
11 Back Squats ( 135/95)
Scaled
3 Rounds
22 Burpees
11 Back Squats (light BB)
Time Cap- 15:00
Target Time- Sub 10:00
The back squats are from the floor. NOT FROM THE RACK
If you really want to challenge yourself use 65% of what you hit on your back squat for the day. (If you can take it from the ground)
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