CrossFit Modern – CrossFit
Warm Up
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
PVC & BB Warm Up
W/PVC
Turnover
Footwork
Tall Snatch
W/BB
Strict High Pull
Muscle Snatch
Low Hang Power Snatch
Overhead Squat
Snatch Complex
7-10 Sets
1 Power Snatch
1 Hang Squat Snatch
1 Snatch Balance
1 Overhead Squat
20 min cap
Metcon (AMRAP – Rounds and Reps)
RX
In Teams of 2
AMRAP 18 – Alternating Full Rounds
35 Double Unders
10 Wall Balls 20/14lb
6 Burpee Over Bar
3 Hang Power Snatch 135/95
RX+
In Teams of 2
AMRAP 18 – Alternating Full Rounds
35 Double Unders
10 Wall Balls 20/14lb
6 Burpee Over Bar
3 Hang Power Snatch 155/105lb
Intermediate
In Teams of 2
AMRAP 18 – Alternating Full Rounds
25 Double Unders
8 Wall Balls 20/14lb
6 Burpee Over Bar
3 Hang Power Snatch 95/65lb
Scaled
In Teams of 2
AMRAP 18 – Alternating Full Rounds
50 Single Unders
8 Wall Balls @light
6 Burpee Over Bar
3 Hang Power Snatch @light
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