CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
5 Cat/Cow
10 Shoulder Dip + Elbow Rotation
3/3 WGL
Specific
2 Sets
10s Planks (center, right, left)
5/5 Single Leg Hip Bridge
10 Banded Pull Apart
6 Lateral Squat
PVC/BB Warm Up
w/PVC
Turnover
Footwork
Tall Clean
w/BB
3 Muscle Clean
3 Low Hang Power Clean
3 Front Squat
Clean
Build to a Heavy Single Clean
Power or squat clean
20 min cap
Metcon (AMRAP – Rounds and Reps)
RX
Amrap 16
10 Hang Power Clean 155/105lb
12 Box Jump Over 24/20”
16 Wall Ball
20/16 Cal Row
RX+
Amrap 16
10 Hang Power Clean 185/135lb
12 Box Jump Over 24/20”
16 Wall Ball
20/16 Cal Row
Intermediate
Amrap 16
10 Hang Power Clean 115/86lb
12 Box Jump Over 24/20”
16 Wall Ball
20/16 Cal Row
Scaled
Amrap 16
10 Hang Power Clean @moderate
12 Box Jump Over 20/18”
16 Wall Ball
20/16 Cal Row
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