Announcements
CFM Swag
Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂
http://crossfitmodernapparel.com
CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row, or Run
1:00 @each
Banded Calf Stretch
Couch Stretch
2-3 Sets:
5/5 Half Kneeling KB Windmills
:15-30 Deadhang
3/3 Single Leg KB RDL + Lateral Squat
3-5 Push-Ups
5-7 Up-Downs
Tour De Modern (week1) (Time)
For Time: (15:00)
180 Cals Echo Bike
Teams of 2
Switch every 10 Cals
Try to keep the same partners as last week!
Down By Law (8 Rounds for reps)
RX
EMOM x18
Min 1: 6 Power Snatch (95/65) + M.E Burpee O. Bar
Min 2: Rest
Intermediate
EMOM x18
Min 1: 6 Power Snatch (75/55) + M.E Burpee O. Bar
Min 2: Rest
Scaled
EMOM x18
Min 1: 8 Hang Power Snatch (45/35) + M.E Burpee
Min 2: Rest
The first minute is a VERY aggressive SPRINT.
If done with the right intent, the minute rest will not be enough to recover.
Recent Comments