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Wednesday July 17th @7PM
Sunday July 21st @9AM
Sunday July 28th @9AM
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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets:
1:00 Bike or Row (Increase Pace)
7/7 Half kneeling DB Strict Press
14 Alt. Body Weight Lunge
:20 Bear Position Plank
Specific
2-3 Sets (Building)
3 Strict Press
1 Pause Push Press (@dip)
2 Push Press
Push Press
10:00 Build to a Moderate 8
RPE 8
Drop Sets
Every 1:30 x3
1×10 @85%
2×10 @80%
Heat (Time)
RX
For Time
3 Rounds
400m Run
15 DB Push Press (50/35s)
10 DB Box Step Overs (24/20)
Intermediate
3 Rounds
400m Run
15 DB Push Press (35/25s)
10 DB Box Step Overs (24/20)
Scaled
3 Rounds
200m Run
10 DB Push Press (light DB)
8 DB Box Step Overs (20)
Time Cap- 15:00
Target Time- Sub 11:00
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