CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

2 Sets:

1:30 Bike or Row (Increasing effort)

:30 Hollow Hold

10/10 Mini Band Lateral Steps

10 Cyclist Squats (controlled decent)

3-4 Set

3 Back Squats (3 second decent)

2 Seated Vertical Jump

Use the bench for the seated vertical jump.

Back Squat

Every 2:00 x6

1×4 @60%

2×4 @70%

3×3 @80%

First rep on every set has a 3 SECOND PAUSE .

The percentages can be used as a guide; there will be somedays you come in and these either feel light, just right or even too heavy.

If you have a day where it feels too heavy drop the weight by a few lbs and focus on hitting the rep scheme the way it is written.

Tandem Rowing Racers (Week 3) (Distance)

With a Partner

Row for MAX Meters in 20 Minutes

Partner Farmer Holds 2x 35/25lb DB’s

*rower cannot row unless KB are at the side