CrossFit Modern – CrossFit
Warm Up
General
3 min row, bike, or run
Mobility
5-7 Cat/Cow
10 Shoulder Dip + Rotation
5/5 WGL
10 alt Quad Stretch
Specific
2 Sets
10s Planks (center, right, left)
20 Banded Side Step + Fire Hydrant
5 Banded Air Squat
2+2 Contrast Jumps
PVC/BB Warm Up
w/PVC
Turnover
Footwork
Tall Clean
w/BB
Muscle Clean
Low Hang Power Clean
Front Squat
Review Complex
10 minutes to build to working weight
Power Clean
OTM 12
1 Power Clean @ ~70%
Use the same weight for all sets
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12
35 Double Under
12 alt Front Rack Lunge 115/85lb
8 Burpee Over Bar
RX+
AMRAP 12
35 Double Under
12 alt Front Rack Lunge 135/95lb
8 Burpee Over Bar
Intermediate
AMRAP 12
35 Double Under
12 alt Front Rack Lunge 95/65lb
8 Burpee Over Bar
Scaled
AMRAP 12
35-50 Single Under
12 alt Goblet or Front Rack Lunge @light/moderate
8 Burpee Over Bar
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