CrossFit - Fri, Oct 10 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Elbow Rotation

5/5 Sciatic Floss

40s Couch Stretch

Specific

2 Sets

10-20s Hollow Hold

7/7 Banded Press

10/10 Banded Side Step

5 Back Squat

6 Sets

2 Back Squat @ 78-82%

23 Min Cap

RX

AMRAP 12

9/7 Cal Bike

7 DB Hang Clean 2×50/35lb

5 Deficit HSPU 4/2”

Intermediate

AMRAP 12

9/7 Cal Bike

7 DB Hang Clean 2×35/25lb

5 HSPU

Scaled

AMRAP 12

9/7 Cal Bike

7 DB Hang Clean 2×25/25lb

5 DB Shoulder to Overhead

MaRX

RX

AMRAP 12

9/7 Cal Bike

7 DB Hang Clean 2×40/30lb

5 HSPU