CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
3-way Banded Shoulder Mobility
Shoulder Activation w/Mini Band (on wrists)
Specific
2 Sets
10s Planks
5 Goblet Squat
10/10 Banded Press
5 Low Hang Muscle Clean
Pause Shoulder Press
7-10 Sets
2 Pause Shoulder Press
Pause at eye level, then finish
Build to a heavy set of 2
15 min cap
Cals: Metcon (Calories)
RX
3 Rounds (18 min total)
A: AMRAP 2:00
Max Cal Bike
-60s Rest/Transition
B: AMRAP 2:00
10 Burpee Over Bar
5 Hang Power Clean 135/95lb
-60s Rest/Transition
2 scores: Max Cals and Rounds + Reps
Pick up where you left off
RX+
3 Rounds (18 min total)
A: AMRAP 2:00
Max Cal Bike
-60s Rest/Transition
B: AMRAP 2:00
10 Burpee Over Bar
5 Hang Power Clean 185/125lb
-60s Rest/Transition
Intermediate
3 Rounds (18 min total)
A: AMRAP 2:00
Max Cal Bike
-60s Rest/Transition
B: AMRAP 2:00
10 Burpee Over Bar
5 Hang Power Clean 115/75lb
-60s Rest/Transition
Scaled
RX
3 Rounds (18 min total)
A: AMRAP 2:00
Max Cal Bike
-60s Rest/Transition
B: AMRAP 2:00
10 Burpee
5 Hang Power Clean @light
-60s Rest/Transition
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