CrossFit Modern – CrossFit

Warm Up (No Measure)

General

2 Sets

90s Row/Bike or Run

5-7 Inch Worm

30s Plank

Specific

2 Sets

7/7 Banded Box Step Up

7-10 Pallof Press (each side)

5-7 Sumo Good Morning

Romanian Deadlift (RDL)

Every 3 Min for 15 Min

7 BB RDL (building)

20 alt DB Bench Press

Comp: The Long Pull (Time)

RX

For Time, In Any Order (20 min cap):

100 alt Box Step Up 24/20”

800m Run

100 KBS 53/35lb

1000m Row

Intermediate

For Time, In Any Order:

80 alt Box Step Up 24/20”

800m Run

100 KBS 44/26 lb

1000m Row

Scaled

RX

For Time, In Any Order:

100 alt Box Step Up @low

400-800m Run

100 KBS @light-moderate

800m Row