CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

20s Hollow Hold

10/10 Banded Side Step + Fire Hydrant

10-15 Banded Face Pull

7-10 Behind the Neck Press

Behind the Neck Strict Press

E3M for 15 Min

12 Behind the Neck Press

10-12 DB Lateral Raise

15-20 Banded High Pull

rest 60-90s between sets

Metcon (Time)

RX

6 Rounds for Time

21/17 Cal Bike

15 Wall Ball 20/14lb

9 Pull Up

RX+

6 Rounds for Time

21/17 Cal Bike

15 Wall Ball

9 CTB Pull Up

Intermediate

6 Rounds for Time

18/14 Cal Bike

12 Wall Ball

6 Pull Up

Scaled

6 Rounds for Time

15/12 Cal Bike

12 Wall Ball @light

9 Ring Row or Banded Pull Up