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CrossFit Modern – CrossFit
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Warm-up (No Measure)
General
3:00 Bike, Row, or Run
1:00 @each
Banded Lat Stretch
Frog Stretch
2-3 Sets:
:15 “Active” Deadhang
10-12 Kip Swings
:20 Extended Arm Plank
8/8 Supported Hip Air planes
12 Alt. Lateral Squats
Tour De Modern (AMRAP – Reps)
For Time: (15:00)
160 Cals Echo Bike
Teams of 2
Switch every 10 Cals
Sr. (AMRAP – Rounds and Reps)
RX
ARMAP 15
21 Cal Row
18 Air Squats
15 Toes 2 Bar
Intermediate
AMRAP 15
18 Cal Row
15 Air Squats
12 Toes 2 Bar
Scaled
AMRAP 15
18 Cal Row
15 Air Squats
12 Sit-Ups
The rowing is suppose to interfere with the T2B. So when you get to the rig (even the first round) break up the T2B in sets that allow you to move through that part the fastest with minimal rest.
The rowing should be at a moderate pace, squats are down and up so find a quick rhythm that allows you to speed through them.
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