CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10 alt Plank Shoulder Tap

10-12 Banded High Pull

10/10 Banded Press

10 Plate Ground to Overhead

Behind the Neck Strict Press

6-8 Sets

5 BTN Press (building)

10 DB Lateral Raise

rest 90s between sets

Metcon (Time)

RX

6 Rounds for Time

15/12 Cal Bike (200m Run or 250m Row)

15 KBS 53/35lb

15 HR Push Up

RX+

6 Rounds for Time

15/12 Cal Bike

15 KBS 70/53lb

15 HR Push Up

Intermediate

6 Rounds for Time

15/12 Cal Bike

15 KBS 44/26lb

15 HR Push Up

Scaled

6 Rounds for Time

15/12 Cal Bike

15 KBS 35/26lb

15 Incline Push Up