CrossFit Modern – CrossFit
Warm Up
General
6 Min of:
1 Min Row, Bike or Run
12 Mini Band Pull Apart
7-10 Up/Down
12 RKBS
Specific
6 Min of
10 Plank Shoulder Tap
5/5 RNT Lunge
5/5 DB Push Press
Split Jerk
7-10 Sets
2 Push Press
1 Split Jerk
18 min cap
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 15
20/16 Cal Row
15 Box Jump 24/20”
12/10 Cal Bike
15 DB Shoulder to Overhead 2×50/35lb
Intermediate
AMRAP 15
20/16 Cal Row
15 Box Jump 24/20”
12/10 Cal Bike
15 DB Shoulder to Overhead 2×30/20lb
Scaled
AMRAP 15
15/12 Cal Row
12 Box Jump @low
10/8 Cal Bike
12 DB Shoulder to Overhead @light
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