CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets:
Bike or Row
:30 @easy pace
:20 @moderate pace
:10 @sprint pace
-into-
2-3 Sets:
10-12 Banded Straight Arm Lat Pull-Down
:15 Deadhang
8 Alt. Lateral Lunge
10 Scap Pull-Ups
:15 High Plank Hold
Double-Unders
Why did the pig have ink all over his face? Because he just came out of the pen. (Time)
RX
3 Rounds
10 Strict Pull-Ups
20 Hand Release Push-Ups
30 Alt. DB Front Rack Lunges (35/25s)
RX+
3 Rounds
10 Strict C2B
20 Hand Release Push-Ups
30 Alt. DB Front Rack Lunges (50/35s)
Scaled
3 Rounds
15 Feet Elevated Ring Rows or 10 Banded Strict Pull-Ups
20 Hand Release Push-Ups
30 Alt. DB Front Rack Lunges (Light)
12:00 Cap
Target Time: Sub 10:00
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