CrossFit Modern – CrossFit

Warm Up

General

2 Sets

60s Bike or Row

3-5 Inch Worm + Push Up

10 Hip 90/90

Specific

2 Sets

10 Banded Hip Bridge

10/10 Kneeling Fire Hydrant

10 Banded KBS

3-5 Back Squat

Back Squat

5 Sets

4 Back Squat @ 70%

-immediately into-

3 Box Jumps (building)

18 min cap

use the same weight for all sets

Metcon (Time)

RX

For Time

60/48 Cal Row

40 Alt Lunge

20 Shoulder to Overhead 115/85lb

-rest 2 min-

20 Shoulder to Overhead

40 Alt Lunge

60/48 Cal Row

RX+

For Time

60/48 Cal Row

40 Alt Pistol

20 Shoulder to Overhead 135/95lb

-rest 2 min-

20 Shoulder to Overhead

40 Alt Pistol

60/48 Cal Row

Intermediate

For Time

60/48 Cal Row

40 Alt Lunge

20 Shoulder to Overhead 95/65lb

-rest 2 min-

20 Shoulder to Overhead

40 Alt Lunge

60/48 Cal Row

Scaled

For Time

50/40 Cal Row

30 Alt Lunge

15 Shoulder to Overhead @light

-rest 2 min-

15 Shoulder to Overhead

30 Alt Lunge

50/40 Cal Row