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

7-10 Sets

2 Reps

build to 85%+

Metcon (Time)

RX

4 Rounds for Time

4 Bar Muscle Up or 8 CTB

20 Air Squat

15/12 Cal Bike

RX+

4 Rounds for Time

6 Bar Muscle Up

25 Air Squat

18/15 Cal Bike

Intermediate

4 Rounds for Time

6 CTB or 10 Kipping Pull Up

20 Air Squat

15/12 Cal Bike

Scaled

4 Rounds for Time

10 Ring Row

20 Air Squat

15/12 Cal Bike