CrossFit Modern – CrossFit
Warm Up
General
2 Sets
150 Single Unders
5-7 Cat Cow
10 alt Quad Stretch
Specific
2 Sets
10/10 Pallof Press
20 Glute Bridge March
12 Banded Row
5-7 Bench Press (building)
Build to starting weight for Bench Press
3-5 min
Bench Press
5 Sets
5 Pause Bench Press
10 Dual Bent Over Row
begin at 50% and build to a heavy set of 5
rest 2 min between sets
16 min cap
Metcon (Time)
RX
In any Order
For Time:
100/80 Cal Bike
80 Sit Ups
60 Box Jump Over
40 DB Hang Clean and Jerks 50/35lb
Intermediate
In any Order
For Time:
100/80 Cal Bike
80 Sit Ups
60 Box Jump Over
40 DB Hang Clean and Jerks 35/25lb
Scaled
In any Order
For Time:
100/80 Cal Bike
80 Sit Ups
60 Box Jump Over
40 DB Hang Clean and Jerks @light
Recent Comments