CrossFit Modern – CrossFit
Warm Up
General
Dynamic Warm Up
Inch Worm
Quad Stretch
Knee Hug
Samson Lunge
High Kick
High Knees
Butt Kicks
Specific
2 Sets
10 Banded Row
7 Up Downs
3 + 3 Contrast Jump
PVC & BB Warm Up
W/PVC
Turnover
Footwork
Tall Clean
W/BB
Muscle Clean
Low Hang Power Clean
Front Squat
10 Min to build to working weight for Strength
Clean
OTM 10
1 Squat Clean
use the same weight for all sets
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12
2-4-6-8-10…
Deadlift 185/125lb
Burpee Over Bar
Alt Lunge
RX+
AMRAP 12
2-4-6-8-10…
Deadlift 185/125lb
Burpee Over Bar
Alt Pistol
Intermediate
AMRAP 12
2-4-6-8-10…
Deadlift 95/65lb
Burpee Over Bar
Alt Lunge
Scaled
AMRAP 12
2-4-6-8-10…
Deadlift @light
Burpee
Lunge
Recent Comments