CrossFit Modern – CrossFit

Warm Up

General

Toe Scoops

Quad Stretch

Knee Hug

Samson Lunge

Lateral Lunge

High Knees

Butt Kicks

Specific

2 Sets

10s Planks (center, left, right)

20 Banded Side Step + Fire Hydrant

3 Contrast Jumps

3-5 Back Squat (building)

finish building to working weight for strength

Back Squat

OTM 12

2 Back Squats ~60-65%

Use the same weight for all sets

Should not feel like a grind

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

6/4 Strict Pull Up

12 Deadlift 115/85lb

16 alt Lunge

RX+

AMRAP 15

6/4 Strict Pull Up

12 Deadlift 155/105lb

16 alt Lunge

Intermediate

AMRAP 15

3/2 Strict Pull Up or 8 Ring Row

12 Deadlift 95/65lb

16 alt Lunge

Scaled

AMRAP 15

10 Ring or Inverted Row

12 Deadlift @light

16 alt Lunge

ME: 5k Run (Time)

Max Effort 5k Run
Either run the loop around CSULB or the 3 mile loop around the gym.

Wear a watch if you have it, try to record your splits and how you felt.

We will do this again, use this time as a benchmark for next time.

World record is 12:35