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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
Modern Pump Thursday (4 Rounds for weight)
Every 4:00 x 5
A1) Tempo RDLs x8/8
A2) Alt. Dumbbell Bench Press x14
RPE 7 across all sets for the Alt. Dumbbell bench press. Over the next couple weeks we will have the opportunity to build and push the weight on these.
On RDLs, build over the 5 sets. The weight you finish with is what you will start with next week.
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!
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