CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
Cat/Cow
Shoulder Dip + Rotation
WGL
Specific
2 Sets
100m SA Overhead Carry
10/10 Banded Side Step + Fire Hydrant
3+3 Contrast Jump
PVC/BB Warm Up
W/PVC
Turn Over
Footwork
Tall Snatch
W/BB
BB Good Morning
Snatch Grip Push Press
Muscle Snatch
Hang Power Snatch
Snatch Complex
7-10 Sets
1 Power Snatch
1 Hang Squat Snatch
Metcon (Time)
RX
In Teams of 2
Buy In:
800m Run (alt 200m) or 1.6km Bike
3 Rounds:
10 Bar Muscle Up or 20 Pull Ups
30 Deadlift 185/135lb
60 Double Under
Cash Out:
800m Run (alt 200m) or 1.6km Bike
RX+
In Teams of 2
Buy In:
800m Run (alt 200m) or 1.6km Bike
3 Rounds:
15 Bar Muscle Up
30 Deadlift 275/205lb
60 Double Under
Cash Out:
800m Run (alt 200m) or 1.6km Bike
Intermediate
In Teams of 2
Buy In:
800m Run (alt 200m) or 1.6km Bike
3 Rounds:
20 Pull Ups
30 Deadlift 135/95lb
40 Double Under or 90 Single Unders
Cash Out:
800m Run (alt 200m) or 1.6km Bike
Scaled
In Teams of 2
Buy In:
800m Run (alt 200m) or 1.6km Bike
3 Rounds:
20 Ring Row
30 Deadlift @light
60 Single Under
Cash Out:
800m Run (alt 200m) or 1.6km Bike
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