CrossFit Modern – CrossFit

Warm Up

General

10 Cat Cow

10+10 Shoulder Dip + Rotation

3/3 WGL

30/30s Banded Lat Stretch

PVC/BB Warm Up

W/PVC

Press

Footwork

Tall Jerk

W/BB

Press

Push Press

Tall Jerk

Split Jerk

Split Jerk Complex

7-10 Sets

1 Push Press

1 Tall Split Jerk

1 Split Jerk

20 Min Cap

Metcon (Time)

RX

2 Rounds for Time

800m Run

30 Wall Balls

20 Pull Up

RX+

2 Rounds for Time

800m Run

30 Wall Balls

20 C2B