CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

3 Rounds

1:30 Row/Bike or 300m Run

10 Banded Good Morning

7/7 Banded Lunge

7/7 SA Press w/Eccentric Lower

Weightlifting

Romanian Deadlift

Every 2:30 x5

8 RDL @45-55%

-use the same weight for all sets

FOCUS: Maintaining Lumbar Curve, Weight Distribution, and Lat Activation

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12

21 Cal Row

15 DB Push Press 35/25lb

9 Box Jump 24/20″

Rx+:

15/12 Cal Bike

15 DB Push Press 50/35lb

15 Box Jump