CrossFit Modern – CrossFit

Warm Up

General

10 Cat Cow

10/10 Shoulder Dip + Rotation

10 Hip 90/90

30/30s Couch Stretch

Specific

2 Sets

10 Banded Hip Bridge

10/10 Kneeling Fire Hydrant

10 RKBS

3-5 Front Squat

Front Squat

Build to a heavy single front squat.

Optional Rep Scheme:

5-5-5-3-3–2-2-1-1-1

20 min cap

Metcon (AMRAP – Rounds & Reps)

RX

AMRAP 10

12 Wall Ball 20/14lb

10 Box Jump 24/20”

RX+

AMRAP 10

12 Wall Ball 30/20lb

10 Box Jump 24/20”

Intermediate

AMRAP 10

12 Wall Ball 14/10lb

10 Box Jump 24/20”

Scaled

AMRAP 10

12 Wall Ball @light

10 Box Jump @low