CrossFit - Fri, Jul 10 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

5-7 Cat Cow

10/10 Shoulder Dip + Rotation

3/3 WGL

Mobility

60s Pigeon Stretch

60s Couch Stretch

30s Calf Stretch on Rig

Specific

2 Sets

20s Hollow Hold

10/10 Banded Side Step + Fire Hydrant

8/8 Bulgarian Split Squat

5-7 Back Squat

6-8 Sets

5 Back Squat

build to a heavy set of 5

18 Min Cap

RX

AMRAP 12

8 Burpee Over Bar

6 Power Snatch 115/85lb

8 alt Pistol

RX+

AMRAP 12

8 Burpee Over Bar

6 Power Snatch 135/95lb

8 alt Pistol

Intermediate

AMRAP 12

8 Burpee Over Bar

6 Power Snatch 75/55lb

8 Assisted Shrimp Squat

Scaled

AMRAP 12

8 Burpee Over Bar

6 Hang Power Snatch @light

8 alt Lunge or 8 Air Squat