CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
5-7 Cat Cow
10/10 Shoulder Dip + Elbow Rotation
5/5 WGL
Mobility
60s Banded Lat Stretch
60s Calf Stretch on Rig
Specific
2 Sets
10s Planks
3-5 Pause Goblet Squats
3-5 BTN Push Press
Review Complex
Snatch Complex
7-10 Sets
1 Power Snatch
1 Hang Squat Snatch
1 Snatch Balance
1 Overhead Squat
18 Min Cap
Metcon (Time)
RX
3 Rounds for Time
30 Power Snatch 95/65lb
30 Partner Wall Balls 20/14lb
30/24 Cal Bike
30 Burpee Over Bar
Pass wall ball back and forth.
Share all other reps as desired.
20 Min Cap
Intermediate
3 Rounds for Time
30 Power Snatch 75/55lb
30 Partner Wall Balls 20/14lb
30/24 Cal Bike
30 Burpee Over Bar
Scaled
3 Rounds for Time
30 Power Snatch @light
30 Partner Wall Balls @light
30/24 Cal Bike
30 Burpee
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