CrossFit Modern – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
-into-
8 min AMRAP
45-second Row
10 Alternating V-Ups
5 Deadlifts (empty-build across sets)
2. Strength
Deadlifts:
– Heavy Single (10-12 minutes)
3. Workout Prep
2 sets: (with partner)
100m (each, build in pace)
Pull-ups
RX/RX+
AMRAP 5
Max Strict Pull-Ups
-rest 3:00
AMRAP 5
Max Kipping/Butterfly Pull-Ups
Scaled
AMRAP 5
Max Ring Rows
-rest 3:00
AMRAP 5
Max Banded Pull-Ups
“When two vegans get in an argument, is it still called a beef?” (Time)
RX+
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
RX
Teams of 2
M/M-3500m Row
F/F-3250m Row
M/F-3000m Row
Scaled
Teams of 2
2000/1750m row
Target time: 14-16 minutes
Time cap: 20 minutes
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