CrossFit Modern – CrossFit

Warm Up

General

2- 3 Rounds

200m Row

8 HR Push up to pike

8 Banded good mornings

8 Banded face pulls

8 Burpees

Specific

Build to starting weight for bench press ~50-60%

Shoulder Press

E2M for 12 Min

5 Shoulder Press

Begin at 50-60%

Build to a heavy set of 5

Tandem Rowing Racers (Week 1) (Time)

Teams of 2

20x250m Row (5000m)

-Alternate ever 250m

25:00 Cap

This is a repeat of the team rowing back in 2022.