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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row, or Run
Mobility
1:00 @each
Pigeon Stretch
Couch Stretch
Specific
2 Sets:
3/3 Bench Supported RDL
7/7 Pallof Press
5-7 Up-Downs
3-5 Push Up
Modern Pump Thursday (4 Rounds for weight)
Every 3:30 x 5
A1) Tempo BB RDLs x8
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 (week 3) (AMRAP – Reps)
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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