CrossFit Modern – CrossFit

Warm Up

General

2 Sets

90s Bike

20s Hollow Hold

7/7 Sciatic Floss

10 alt Quad Stretch

Specific

2 Sets

100m SA Overhead Carry

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

5-7 Sumo Stance Good Morning

Sumo Deadlift

7-10 Sets

5 Sumo Deadlift

20 min cap

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 16

12/10 Cal Row or 200m Run

15 Sit Ups

10 alt DB Snatch 50/35lb

2 Wall Walk

RX+

AMRAP 16

12/10 Cal Row or 200m Run

15 Sit Ups

10 alt DB Snatch 70/50lb

2 Wall Walk

Intermediate

AMRAP 16

12/10 Cal Row or 200m Run

15 Sit Ups

10 alt DB Snatch 50/35lb

2 Wall Walk

MaRX

AMRAP 16

12/10 Cal Row or 200m Run

15 Sit Ups

10 alt DB Snatch 40/30lb

2 Wall Walk

Scaled

AMRAP 16

12/10 Cal Row or 200m Run

15 Sit Ups

10 alt DB Snatch @light

2 Scaled Wall Walk