CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

4 Min Row/Bike or 1000m Run

Mobility:

Couch Stretch (or athletes choice)

2 Rounds

20 Mini Band Side Step

10/10 Banded Kick Back

7 BB High Pull

3-5 Back Squat

Weightlifting

Back Squat

1×6 @62%

1×6 @71%

2×6 @76%

Front Squat

1×5 @60%

1×5 @65%

2×5 @70%

Metcon

For Time (Time)

Rx:

21-15-9

Deadlift 95/65lb

Push Press

Box Jump 24/20″

Scaled:

21-15-9

KB Deadlift or Light-Moderate BB

DB Push Press Light-Moderate

Box Jump

Rx+:

21-15-9

Deadlift 135/95lb

Push Press

Box Jump 24/20″