CrossFit Modern – CrossFit

Warm Up

General

90s Bike @60%

10 Hip 90/90

10 Toe Scoops

10 alt Quad Stretch

60s Bike @70%

15s Planks (center, right, left)

15 Banded High Pull

30s Bike @80%

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

15s Bike Sprint

BB Warm Up

2 Sets

5 Good Morning

5 Deadlift

Deadlift

5 Sets

4 Deadlift @~70%

Use the same weight for all sets

Rest as needed between sets

16 min cap

Metcon (Time)

RX

5 Rounds for Timee

15/12 Cal Bike

12 KBS 53/35lb

12 Burpee

RX+

5 Rounds for Timee

15/12 Cal Bike

12 KBS 70/53lb

12 Burpee

Intermediate

5 Rounds for Timee

15/12 Cal Bike

12 KBS 44/26lb

12 Burpee

Scaled

5 Rounds for Timee

15/12 Cal Bike

12 KBS @light

12 Burpee