CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
10 alt Leg Pulls
10 alt Quad Stretch + Air Squat
Specific
2 Sets
10s Planks (center, left, right)
20 Banded Side Step + Fire Hydrant
3 Contrast Jumps
3-5 Front Squat (building)
finish building to working weight for strength
Front Squat (10×2 @55-60%)
OTM 10
2 Front Squats ~55-60%
Use the same weight for all sets
Should not feel like a grind
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 16
16/13 Cal Bike (or 300m Run)
8 Box Jump 24/20”
8 Power Clean 135/95lb
RX+
AMRAP 16
16/13 Cal Bike
8 Box Jump 24/20”
8 Power Clean 185/135lb
Intermediate
AMRAP 16
16/13 Cal Bike
8 Box Jump 24/20”
8 Power Clean 95/65lb
Scaled
AMRAP 16
12/10 Cal Bike
8 Box Jump @low
8 Hang Power Clean @light
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