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 10

2 Back Squats ~65-70%

Use the same weight for all sets

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20

6 DB Thruster 50/35lb

12 Toe to Bar

18/15 Cal Row

Intermediate

AMRAP 20

6 DB Thruster 35/25lb

6 Toe to Bar

18/15 Cal Row

Intermediate

AMRAP 20

6 DB Thruster @moderate

12 Hanging Knee Raise

15/12 Cal Row