Announcements

JOGGERS AND SWEATERS: Order form is onthe coaches deskat the gym.

CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

5 Min Row/Bike or Run 1200m

3 rounds

7/7 Quad Stretch + RDL

20 Mini Band Side Step

20 Plank Shoulder Tap

Weightlifting

Romanian DeadLift (RDL)

4×8 @45-50% of 1rm Deadlift

Metcon

AMRAP 12 (AMRAP – Rounds and Reps)

Rx:

20 Wall Ball  20/14

20 Wall Ball Sit up

20 Cal Row

Scaled:

20 Light Wall Ball

20 AB mat Sit ups

20 Cal Row

Rx+:

20 Wall Ball  30/20

20 Wall Ball Sit up

15/12 Cal Bike