CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10s Planks

10/10 Banded Side Steps + Fire Hydrant

12 RKBS

3-5 Back Squat

Back Squat

Every 2:30 x5

5 Back Squat

Begin at 55%

Build to a moderate set of 5

Metcon (AMRAP – Rounds and Reps)

Rx

AMRAP 12

6 CTB Pull Up

12 Air Squat

24 Double Under

Rx+

AMRAP 12

6 CTB Pull Up

12 alt Pistol Squat

24 Double Under

Intermediate

AMRAP 12

6 Pull Up

12 Air Squat

24 Double Under

Scaled

AMRAP 12

6 Ring Row

12 Air Squat

36 Single Under