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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 each Banded Ankle Floss
1:00 each Banded Hamstring 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
5 @60%
5 @65%
5 @70%
5 @75%
*Complete a 60-90 second weighted elbow plank using a 45/35lb plate after each set of Back Squat.
1RM testing will take place on Monday the 9th.
Barbie (AMRAP – Rounds and Reps)
RX
3 Rounds
22 Burpee Over Bar
11 Power Clean (185/125)
Intermediate
3 Rounds
22 Burpees Over Bar
11 Power Clean ( 135/95)
Scaled
3 Rounds
22 Burpees
11 Hang Power Clean (light BB)
Time Cap- 15:00
Target Time- Sub 10:00
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