CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

4 Min Row/Bike or 1000m Run

2 Rounds

:20 Elbow Plank

:20 SidePlank Right

:20 Side Plank Left

:20 Superman

7-10 Banded Lunge R/L

Weightlifting

Bench Press

Build to a 1 Rep Max

Optional Rep Scheme:

5-5-3-3-3-1-1-1….

FOCUS: Shoulder Retraction (down and back) + Glute Activation

Metcon (Time)

4 Rounds for Time:

16 DB Front Rack Alt Lunge 35/25lb

16 Toe to Bar

100m Overhead Plate Carry 45/25lb

Scaled:

4 Rounds for Time:

16 DB Front Rack Alt Lunge BW or Light DB

24 Sit-ups

100m Overhead Plate Carry Light-Moderate

Rx+:

4 Rounds for Time:

16 DB Front Rack Alt Lunge 50/35lb

16 Toe to Bar

48′ HSW