CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10s Planks

10 Banded High Pull

10 Banded Good Morning

7/7 SA DB Press

Split Jerk Complex

6-8 Sets

2 Push Press

2 Split Jerk

16 min cap

Metcon (6 Rounds for time ↓ shorter is better)

RX

E4M for 24 Min

16/14 Cal Row

10 Toes to Bar

8 Front Rack Lunge 95/65lb

RX+

E4M for 24 Min

16/14 Cal Row

12 Toes to Bar

8 Front Rack Lunge 135/95lb

Intermediate

E4M for 24 Min

16/14 Cal Row

6 Toes to Bar

8 Front Rack Lunge 75/55lb

Scaled

E4M for 24 Min

16/14 Cal Row

10 Hanging Knee Raise or 14 Sit Ups

8 Front Rack Lunge @light