CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10 alt Plank Shoulder Tap

10/10 Banded Press

5/5 Banded Box Step Up

Split Jerk Complex

6-8 Sets

2 Tall Split Jerks

1 Split Jerk

17 min cap

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12/10 Cal Bike

10 Box Jumps 24/20”

10 KB Swings 53/35lb

3 Wall Walks

AMRAP 15

12/10 Cal Bike

10 Box Jumps 24/20”

10 KB Swings 70/53lb

4 Wall Walks

AMRAP 15

12/10 Cal Bike

10 Box Jumps 24/20”

10 KB Swings 44/26lb

2 Wall Walks

AMRAP 15

12/10 Cal Bike

10 Box Jumps @low

10 KB Swings @light

4 Scaled Wall Walks