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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row, or Run
1:00 @each
Banded Lat Stretch
2-3 Sets:
:15 “Active” Deadhang
10-12 Scap Pull Ups
:20 Extended Arm Plank
8/8 Body Weight RDLs
EMOM (AMRAP – Reps)
EMOM x12
Min 1 : 8-12 Box Assisted Lat Press Downs
Min 2 : 2-5 Strict Pull-Ups
Min 3 : 4-6 Strict Dips + :30 Dip Support
Scaled option on the Box Lat Press Down will be the PVC Pipe Lat Press Down.
If a banded is needed for strict pull-ups use it to allow for quality technique.
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