CrossFit - Sat, Jul 4 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

5-7 Cat Cow

10/10 Shoulder Dip + Rotation

10 alt Hip 90/90

10 alt Quad Stretch

Mobility

Banded Lat Stretch

Ankle Stretch on Rig

Specific

4-6 Reps Each

Good Morning

Hang Muscle Snatch

Low Hang Power Snatch

Overhead Squat

OTM 15

1 Snatch

Build to a heavy single

RX

In Teams of 2

AMRAP 20

20 Front Squat 155/105lb

30 Pull Up

20 HSPU

30 Box Jump Over 24/20”

RX+

In Teams of 2

AMRAP 20

20 Front Squat 185/125lb

30 CTB Pull Up

20 HSPU

30 Box Jump Over 24/20”

Intermediate

In Teams of 2

AMRAP 20

20 Front Squat 115/85lb

20 Pull Up

10 HSPU

30 Box Jump Over 24/20”

Scaled

In Teams of 2

AMRAP 20

20 Front Squat @light

20 Ring Row or Banded Pull Up

20 DB Push Pres

30 Box Jump Over @low