CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike, or Run

Mobility

5-7 Cat/Cow

10-20 Hip 90/90

7-10 Kneeling Foam Roller Rolls Outs w/mini band

Specific

2 Sets

10-20 alt Plank Shoulder Tap

7-10 Reverse Fly

6 Goblet Lunge

BB Warm Up

Review/Build to working weight for bench press and sumo deadlift.

Bench Press

E3M for 15 Min

6 Bench Press

8 Sumo Deadlift

use the same weight for all sets.

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

3 Devils Press 50/35lb

12 alt Lunge (no weight)

18/15 Cal Row

Intermediate

AMRAP 15

3 Devils Press 35/25lb

12 alt Lunge (no weight)

18/15 Cal Row

Scaled

AMRAP 15

3 Devils Press 25/15lb

12 alt Lunge (no weight)

18/15 Cal Row