CrossFit Modern – CrossFit

Warm up (No Measure)

General:

4 Min Run/Bike or Row

Mobility:

7-10 Reps PNF Banded Front Rack (or athletes choice)

2 Rounds

5 Inch Worm

10 RKBS

7/7 DB Split Press

Weightlifting

Push Press

3×8 @75%

– All sets done at the same weight

Split Jerk

3×2 @65%

– All sets done at the same weight

Metcon

4 Rounds for Time (Time)

300m Run or 400/350m Row

15 DB Thruster 25/15lb

50 Double under

Rx+:

20/15 Cal Bike

15 DB Thruster 35/25

50 Double Under

Bonus Gainz

Shoulder Pump (Checkmark)

SA Press + Front Rack Iso Hold

4×8/8

DB Tate Press

4X12

DB Lateral Raise

4×15/15

Running Intervals (Checkmark)

Running Intervals

400m – easy

-rest :30

400m – predicted 5k pace

-rest

5K Time Trial

5k Run (Time)

Max Effort 5k Run