CrossFit Modern – CrossFit

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Warm-up

Warm-up (No Measure)

General:

8 min AMRAP

200m Run

5/5 Single Arm DB Deadlifts

5/5 Single Arm DB Strict Press

30 sec Goblet Squat Hold

8/8 Alt Knee Hugs

Mobility: Banded Ankle Distraction

Specific: Warm up to 50% of Back Squat

Weightlifting

A: Back Squat (Every 2 Min for 12 Min – 5-5-3-3-3-3)

Start at 50% and build to a heavy set of 3

Metcon

B: Metcon (Time)

4 Rounds for Time

400m Run

20 Alt DB Snatch 50/35lb
Scale:

300m, 200m Run or 500m Row

Light to Moderate DB

Rx+:

70/50lb DB