CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets:
:45 @easy effort
:15 @hard effort
-into-
3 Sets:
10 Banded Straight Arm Lat Pull-Dow ( :3 Hold)
5 Push-Up into Downward Dog
:30 Hollow Hold
5/5 Banded External Rotation ( :3-5 Hold)
Toes-To-Bar
10:00 Review
If you have T2B then use this as extra time to make sure you are primed and ready.
You can also use this time to test out a couple strict T2B and see how close to the bar you can get.
If you do not have T2B this is your time to work on them and dial in that technique.
Dogs can’t operate MRI machines. But catscan. (Checkmark)
RX
EMOM x20
Min 1: 3 Strict T2B
Min 2: 12/10 Cal Echo Bike
Min 3: 10 T2B
Min 4: 12/10 Cal Row
Min 5: Rest
RX+
EMOM x20
Min 1: 5 Strict T2B
Min 2: 15/12 Cal Echo Bike
Min 3: 10 T2B
Min 4: 15/12 Cal Row
Min 5: Rest
Scaled
EMOM x20
Min 1: 3-5 Strict Leg Raises
Min 2: 10/8 Cal Echo Bike
Min 3: 8 Knees 2 Chest or 15 Abmat Sit-Ups
Min 4: 10/8 Cal Row
Min 5: Rest
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