CrossFit Modern – CrossFit

Warm Up

General

3 Min Row Bike or Run

Mobility

Banded Overhead Fix

Shoulder Mobilization with Mini Band

Specific

2 Sets

10s Planks

12 RKBS

10/10 Banded Press

Push Press

7-10 Sets

4 Push Press (building)

18 Min Cap

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

12/10 Cal Row (or 10/8 cal bike)

16 alt Lunge

12 Sit Ups

9 DB Shoulder to Overhead 2×50/35lb

RX+

AMRAP 15

12/10 Cal Row

12 Pistol Squat

9 GHDsu

9 DB Shoulder to Overhead 2×50/35lb

Intermediate

AMRAP 15

12/10 Cal Row

16 alt Lunge

12 Sit Ups

9 DB Shoulder to Overhead 2×35/25lb

Scaled

AMRAP 15

12/10 Cal Row

12 alt Lunge

12 Sit Ups

9 DB Shoulder to Overhead @moderate

¾ Hyrox Sim (Time)

*athletes will start on different sim blocks after the 5 min run and will complete the final 1k run & wall balls after finishing all 3 triplets*

For time:

5 min run @ race pace

– rest 5 min –

A

1km run

750m ski

35m sled push

B

1km run

750m row

60m burpee broad jump

C

1km run

175m farmer carry

75m sand bag lunges

– immediately into –

1km run

75 wall balls