CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

4 Min Row/Bike/Run

Mobility:

Banded Hip Floss

2 Rounds

10 Glute Bridge March

20 Mini Band Side Step

Weightlifting

Back Squat

1×10 @57%

1×8 @67%

1×6 @71%

1×4 @76%

Front Squat

1×5 @60%

3×5 @70%

Metcon

Metcon (Time)

3 Rounds for Time:

20 Alt DB Snatch 50/35lb

20 Pull-up

40 Double Under

Scaled:

3 Rounds for Time:

20 Alt DB Snatch (light)

20 Wall Ball Sit-ups

40 Single Unders (or Jumping Jacks)

Rx+:

3 Rounds for Time:

20 Alt DB Snatch 70/50lb

20 CTB Pull-up

40 Double Under

Bonus Gainz

Row Intervals:

700m @2k pace

Rest 1:00

700m @2k pace

rest 1:00

500m @1-2k pace

rest 1:00

500m @1-2k pace

rest 1:00

300m @1-2k pace

rest 1:00

300m @1-2k pace

60 Min

Zone 2 Spin Bike or Run