CrossFit Modern – CrossFit
Warm Up (No Measure)
General
3 Min Row, Bike, or Run
Mobility
5-7 Cat/Cow
10-20 Hip 90/90
5-7 Thoracic Mobilization on Bench
Specific
2 Sets
15s 3-Way Plank (center, right, left)
12-15 RKBS
7 Goblet Squat (mini band below knees)
Front Squat
Front Squat
1 set x 5 reps @empty barbell
4-6 sets x 3 reps @building
4 sets x 4 reps @ last weeks weight
20 Min Cap
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 13
16/14 Cal Bike
12 HSPU
8 Deadlift 225/155lb
Intermediate
AMRAP 13
16/14 Cal Bike
8 HSPU
8 Deadlift 185/125lb
Scaled
AMRAP 13
16/14 Cal Bike
10 Pike HSPU
8 Deadlift 135/95lb
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
13 Min Cap
12/9 Cal Bike
8 HSPU
4 Deadlift (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 13
16/14 Cal Bike
10 Push Up
8 Deadlift
scale to allow continuous movement
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