CrossFit Modern – CrossFit
Warm-up (No Measure)
General
4 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Kneeling T-4 Rotation
10-20 alt 90/90 + Progression
5/5 T-4 Rotation in Lunge
Specific
2 Sets
:20 Pallof Press Hold
7/7 Banded Box Step Up
3-5 Box Jump
BB Warm Up
3 Clean Pull
3 Muscle Clean + Press
3 Tall Clean
3 Tall Jerk
Comp: Metcon (AMRAP – Rounds and Reps)
RX
Amrap 25
15/12 Cal Row (10/8 cal bike or 200m Run)
9 Box Jump 24/20”
3 Bar Muscle Up
1 Power Clean & Jerk (building)
Intermediate
Amrap 25
15/12 Cal Row
9 Box Jump
5/3 Strict Pull Up
1 Power Clean & Jerk (building)
Scaled
Amrap
12/9 Cal Row
9 Box Jump @low
5-7 Ring Row
1 Power Clean & Jerk (building)
Recent Comments