CrossFit Modern – CrossFit

Warm Up

General

5-7 Cat/Cow

10/10 Shoulder Dip + Rotation

10 Hip 90/90

60s Couch Stretch

Specific

2 Sets

15s Weighted Plank

10/10 Banded Side Step + Fire Hydrant

100m Farmer Carry

3-5 Back Squat

Back Squat

Build to a heavy single Back Squat

Optional Rep Scheme

5-5-5-3-3-3-2-2-1-1-1….

24 Min Cap

Metcon (AMRAP – Rounds & Reps)

RX

AMRAP 10

12 Hang Power Cleans 95/65lb

9 Burpee Over Bar

6 Toes to Bar

RX+

AMRAP 10

12 Hang Power Cleans 115/85lb

9 Burpee Over Bar

6 Toes to Bar

Intermediate

AMRAP 10

12 Hang Power Cleans 75/55lb

9 Burpee Over Bar

6 Toes to Bar

Scaled

AMRAP 10

12 Hang Power Cleans @Light

9 Burpee

6 Hanging Knee Raise or Sit Up