CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

20s Hollow Hold

10/10 Banded Side Step + Fire Hydrant

10-15 Banded Row

5 Sumo Deadlift

Sumo Deadlift

E3M for 15 Min

10 Sumo Deadlift

30s Weighted Plank

Metcon (AMRAP – Rounds and Reps)

RX

Amrap 15

5 CTB Pull Up (add 2 reps each round)

9 Burpees

15 Air Squat

100-meter Run

RX+

Amrap 15

3/2 Bar Muscle-Ups (add 1 rep each round)

9 Burpees

15 Air Squat

100-meter Run

Intermediate

Amrap 15

5 Pull Up (add 2 reps each round)

9 Burpees

15 Air Squat

100-meter Run

Scaled

Amrap 15

5 Ring Row (add 2 reps each round)

9 Burpees

15 Air Squat

100-meter Run