CrossFit Modern – CrossFit

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Warm Up (No Measure)

General

3 Min Row, Bike, or Run

Mobility

5-7 Cat/Cow

10-20 Hip 90/90

5-7 Thoracic Mobilization on Bench

Specific

2 Sets

15s 3-Way Plank (center, right, left)

12-15 RKBS

7 Goblet Squat (mini band below knees)

Back Squat

1 set x 6 reps @empty barbell

3-5 sets x 3-5 reps @building

3 sets x 3 reps @ RPE 8.5-9

23 min work, rest 60-90 sec b/n sets

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

3 Ring Muscle Up

15 Wall Ball 20/14lb

30 Double Under

Intermediate

AMRAP 15

1 Ring Muscle Up (5 CTB or 10 Pull Up)

15 Wall Ball 20/14lb

30 Double Under

Scaled

AMRAP 15

5 Ring Row

15 Wall Ball

60 Single Under