CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

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 ~55-60%

Use the same weight for all sets

Should not feel like a grind

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 18

300m Row

9 Toes to Bar

6 alt Devils Press 50/35lb

Every 50m = 1 Rep

RX+

AMRAP 18

300m Row

12 Toes to Bar

6 alt Devils Press 70/50lb

Intermediate/MaRX

AMRAP 18

300m Row

7 Toes to Bar

6 alt Devils Press 35/25lb

Scaled

AMRAP 18

300m Row

12 Hanging Knee Raises

6 alt Devils Press @moderate

Bike: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 18

.7km Echo Bike

9 Toes to Bar

6 alt Devils Press 50/35lb

Every .1km = 1 Rep