CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
PNF Banded Front Rack Stretch
10 alt High Kick
10 alt Leg Pull
10 alt Quad Stretch
Specific
2 Sets
10s Planks (center, left, right)
10/10 Banded Side Step
5 Broad Jump
PVC/BB Warm Up
w/PVC
Turnover
Footwork
Scarecrow
w/BB
Tall Clean
Hang Muscle Clean
Front Squat
Tall Jerk
Clean Complex
7-10 Sets
1 Power Clean
1 Hang Power Clean
1 Jerk
20 Min Cap
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20
10 Power Clean 185/125lb
20 Push Up
30 Air Squat
400m Run
Intermediate
AMRAP 20
10 Power Clean 135/95lb
20 Push Up
30 Air Squat
400m Run
Scaled
AMRAP 20
10 Power Clean 95/65lb
20 Push Up
30 Air Squat
400m Run
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