CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Sets:

Bike or Row

:10 @Hard Effort

:50 @Easy Effort

Specific

2-3 Sets:

8-10 Cyclist Squats

:15 Active Dead Hang

8-10 Scapular Pull-Ups

5-7 Up-Downs

Modern Pull-Up Progression (Week 5) (AMRAP – Reps)

EMOM x6

Min 1: 2-3 Negative Pull-Ups

Min 2: 6-8 Banded Strict Pull-up or Strict Pull-up

5-7 second negative, plus a 3 second active dead-hang at the bottom

If you can control the decent longer than suggested, add do so!

EMOM x8

Min 1: 8/8 Single Arm DB Row (Moderate)

Min 2 : 10-12 Reverse Flys

Tandem Rowing Racers (Week 5) (Time)

With a partner (4000m Row)

20 x 200m Row (alternate every 200m)

25 min cap