CrossFit Modern – CrossFit

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Warm Up (No Measure)

General

3 Min Row, Bike, or Run

Mobility

5-7 Cat/Cow

10/10 Shoulder Dips + Rotations

10-20 Hip 90/90

Specific

2 Sets

10 alt Plank Shoulder Tap

5 Push Up

7-10 Reverse Fly

5/5 Banded Reverse Lunge

BB Warm Up

Review/Build to starting weight for bench press and RDL.

Bench Press

5 Sets

4 Bench Press (building heavy)

8 BB RDL (moderate weight)

20 Min Cap

Rest 60-90s between sets

Metcon (Calories)

RX

EMOM 20

Min 1 – Max Cal Bike

Min 2 – 15 RKBS 70/53lb

Min 3 – 15 DB Floor Press 50/35lb

Min 4 – Rest

Intermediate

EMOM 20

Min 1 – Max Cal Bike

Min 2 – 15 RKBS 53/35lb

Min 3 – 15 DB Floor Press 35/25lb

Min 4 – Rest

Scaled

EMOM 20

Min 1 – Max Cal Bike

Min 2 – 15 RKBS 44/26lb

Min 3 – 15 DB Floor Press 25/15lb

Min 4 – Rest