CrossFit Modern – CrossFit
Warm-up (No Measure)
Modern M.M.C (2 Rounds for weight)
Every 1:15 x6 (Alt. Movements)
A) Seated DB Z-Press 8-10 reps
B) BB Curls 10-12 reps
Every 1:15 x6 (Alt. Movement)
A) Prone Reverse Flys 10-12 reps
B) Matador or Ring Dips 8-10 reps
I’ve just written a song about tortillas; actually, it’s more of a w-rap. (2 Rounds for time)
RX
For Time
9-6-3
Cal Echo Bike
Power Clean (135/95)
-4:00 Rest-
For Time:
Cal Echo Bike
Power Clean (135/95)
RX+
For Time
9-6-3
Cal Echo Bike
Power Clean (185/115)
-4:00 Rest-
For Time:
Cal Echo Bike
Power Clean (185/115)
Scaled
For Time
9-6-3
Cal Echo Bike
Power Clean (light)
-4:00 Rest-
For Time:
Cal Echo Bike
Power Clean (light)
Row Option
12-10-8 Cals
Time Cap- 6:00
Complete one set of the 9-6-3; if you finish before the time cap then that rest is added onto the 4:00 rest that everyone gets.
The goal is to match the times for each round, with that being said each of these are an ALL OUT EFFORT SPRINT.
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