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CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

3:00 Bike, Row , or Run

3 Sets:

10-12 Banded Pull Aparts

5/5 Supine Bottoms Up KB Press

6-8 Up-Downs

5/5 Single Leg KB RDLs

Modern Pump Sundays (3 Rounds for weight)

Every 4:00 x 5

A1) Close Grip Bench Press x10 reps (:03 down, :02 pause)

A2) Alt. Gorilla Row x12 reps (:02 pause at top)

RPE 6-6.5

This week start off a little lighter than you would want. Really focus on honoring the tempos on both movements.

We will build on weight and slightly decrease the reps over the next several weeks.

I Hate it Here!!!! (Time)

RX

For Time:

120 Double Unders

30 Burpee Over DB

60 Alt. DB Snatch (50/35)

30 Burpee Over DB

120 Double Unders

Time Cap- 18:00