CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10s Planks

10 RKBS

7/7 SA DB Press

Pause Shoulder Press

6-8 Sets

5 Pause Shoulder Press

Pause at eye level, then finish

Build to a heavy set of 5

15 min cap

Metcon (Time)

RX

For Time

100/80 Cal Bike

75 Sit Ups

50 HSPU

18 Min Cap

Intermediate

For Time

100/80 Cal Bike

75 Sit Ups

30 HSPU or 50 DB Push Press 2x 35/25lb

Scaled

For Time

100/80 Cal Bike

75 Sit Ups

50 DB Push Press