CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

20s Hollow Hold

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

5-7 Sumo Stance Good Morning

Sumo Deadlift

5 Sets

3 Sumo Deadlift @~80-85#

Metcon (Time)

RX

For Time:

4-8-12-16-12-8-4

Burpee Over Bar

KBS 53/35lb

8 TTB after each set

RX+

For Time:

4-8-12-16-12-8-4

Burpee Over Bar

KBS 70/53lb

10 TTB after each set

Intermediate

For Time:

4-8-12-16-12-8-4

Burpee Over Bar

KBS 44/26lb

10 Hanging Knee Raise after each set

Scaled

For Time:

4-8-12-16-12-8-4

Burpee Over Bar

KBS @light

10 Hanging Knee Raise after each set