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CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

3:00 Bike, Row, or Run

2-3 Sets:

:15 “Active” Deadhang

10-12 Scap Pull Ups

:20 Extended Arm Plank

8 Lateral Squat

8 Alt Quad Stretch + RDL

EMOM (AMRAP – Reps)

EMOM x12

Min 1: 2-4 Strict Pull-Ups

Min 2: 3-5 Strict Dips + :15 Dip Support

Min 3: :20 Banded PVC Lat Push-Down

If a banded is needed for strict pull-ups use it to allow for quality technique.

If you are can advanced perform skill on the rings and instead of PVC hollow hold perform 5-8 “Ring to Hip” drill.

Bowfinger (Time)

RX

3 Rounds

25/20 Cal Echo Bike

20 Wallballs (20/14)

75 Double Unders

Scaled

3 Rounds

15/10 Cal Echo

15 Wallballs (light Med-ball)

75 Single Unders