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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row, Bike or Run
-into-
2-3 Sets:
5/5 Single Leg RDLs
:20 Hollow Hold
10 Lateral Squat
10 Banded Face Pulls
Deadlift
Every 2:00 x5
4 Paused Deadlifts
Do not go super heavy if you plan on squatting on monday, it is the start of a “new” block
Build up to a moderate set of 4
Pause once the weights break from the floor, and pause at the knees.
:02-:03 second pause at both positions.
Team Option (AMRAP – Rounds and Reps)
In Teams of 2
RX
Amrap 20
20 DB Deadlifts (50/35s)
14 DB Hang Power Cleans
10 DB Box Step-Over (24/20)
14/12 Cal Echo bike
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