CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
5 Cat/Cow
10 Hip 90/90
10 alt Leg Pull
10 alt Quad Stretch
Specific
2 Sets
10s Planks (center, right, left)
5/5 Single Leg Hip Bridge
10 Banded Pull Apart
6 Lateral Squat
BB Warm Up
5 Good Morning
3 Behind the Neck Push Press
3 Muscle Snatch
3 Tall Snatch
3 Overhead Squat
Snatch
7-10 Sets
1 Power Snatch
1 Hang Snatch
20 min to build
Comp: Metcon (AMRAP – Rounds and Reps)
RX
In Teams of 2
AMRAP 20
20 Deadlift 275/185lb
30/24 Cal Bike
40 Box Jump 24/20”
Intermediate
AMRAP 20
20 Deadlift 205/145lb
30/24 Cal Bike
40 Box Jump 24/20”
Scaled
AMRAP 20
20 Deadlift 135/95lb
25/20 Cal Bike
30 Box Jump 20/18”
Recent Comments