CrossFit Modern – CrossFit
Warm Up
General
Dynamic Warm Up
Inch Worm
Quad Stretch
Samson Lunge
High Kick
High Knees
Butt Kicks
Specific
2 Sets
10s Planks
10/10 Banded Side Step + Fire Hydrant
12 RKBS
5-7 Pause Bench Press
Build to starting weight for strength component. (5-7 min)
Bench Press
Every 2:30 x6
5 Pause Bench Press
7/7 Single Leg RDL
build to maintain a 1-2s pause at the chest
Tandem Rowing Racers (Week 2) (Time)
With a partner (6000m Row for time)
20 x 300m Row (alternate every 300m)
25 min cap
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