CrossFit Modern – CrossFit

Warm Up (No Measure)

General

2 Rounds

200m Row or 10/8 Cal Bike (easy pace)

5-7 Inchworms

7-10 Air Squats

8 Glute Bridges + 5s Hold at Top

Specific

2 Rounds

8 Empty Barbell Good Mornings

8 Empty Barbell RDLs

10 Banded Pull-Aparts

5-7 Push Up

10 Hollow Rocks

Romanian Deadlift (RDL)

Every 3 Min for 15 Min

7 BB RDL

10 DB Bench Press

build to maintain quality

Metcon (Time)

RX

For Time: 20 Min Cap

75/60 Cal Row or Bike

50 Sit-Ups

35 DB Hang Power Cleans (50/35 lb)

20 Handstand Push-Ups

10 Devil’s Press (50/35 lb)

Intermediate

For Time: 20 Min Cap

75/60 Cal Row or Bike

50 Sit-Ups

35 DB Hang Power Cleans (35/25lb)

10 HSPU (or 30 HR Push Up)

10 Devil’s Press

Scaled

For Time: 20 Min Cap

60/45 Cal Row or Bike

40 Sit-Ups

30 DB Hang Power Cleans (25/15lb)

20 HR Push Up

10 Devil’s Press