CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row, Bike, or Run

Mobility

5-7 Cat/Cow

10 Hip 90/90

10 alt Leg Pulls

10 alt Quad Stretch

Specific

2 Sets

10s Planks (right, middle, left)

20 Mini Band Side Step

10 Monster Walk (fwd + back)

7-10 Barbell Good Morning

4-6 Back Squat

Back Squat

3 Sets

1 Rep @ 95%

30 Minute Cap

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9

3 Bar Muscle Up

5 Squat Clean 155/105lb

9/8 Cal Bike

Intermediate

AMRAP 9

1 Bar Muscle Up or 5 CTB

5 Squat Clean 115/85lb

9/8 Cal Bike

Scaled

AMRAP 9

5 Ring Row or Pull Up

5 Squat Clean 95/65lb

9 Cal Bike