CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets
90s Row/Bike or Run
5-7 Tempo Push-Ups
3/3 Lateral Box Step-Ups
15-20 Banded Pull Apart
5-7 Up-Downs
Bench Press
Build to a Heavy 4RM @RPE 8
Drop Sets:
Every 2:00 x3
Set 1: 4 Reps @90% of Heavy 4
Set 2&3: 4 Reps @80% of Heavy 4
What is black and white and red all over? A zebra with a sunburn. (Time)
RX
For Time:
18-12-6
Devils Press (35s/25s)
Dumbbell Box Step-Overs (24/20)
*After each set 15/12 Cal Echo Bike
RX+
For Time:
18-12-6
Devils Press (50/35s)
Dumbbell Box Step-Overs (24/20)
*After each set 15/12 Cal Echo Bike
Scaled
For Time:
18-12-6
Devils Press (light)
Dumbbell Box Step-Overs (20)
*After each set 10/8 Cal Echo Bike
Recent Comments