CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Min Row/Bike or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

5/5 Kneeling T-4 rotation

20 90/90 + progression

5/5 T-4 rotation in Lunge
Specific

2 Sets

20/20 Side Plank

7/7 DB High Pull

10-15 Banded Good Morning

10 Lateral Squat

Back Rack Lunge

E2M for 12 Min

6 Alt Back Rack Lunge (building)

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 16

20/16 Cal Bike

10 DB Box Step Up 2x 35/25lb

5 Strict Pull Up

Intermediate

AMRAP 16

20/16 Cal Bike

10 DB Box Step Up 2x 25/15lb

3 Strict Pull Up

Scaled

AMRAP 16

20/16 Cal Bike

10 Box Step Up

5-7 Ring Row