CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

5-7 Cat/Cow

10 Shoulder Dip + Elbow Rotation

5/5 WGL

Specific

2 Sets

10 Banded Pull Apart

7/7 DB Press

6 RNT Lunge

5-7 Split Press

Split Jerk Complex

6-8 Sets

2 Tall Jerk

2 Split Jerk

build to maintain quality

16 min cap

Comp: Metcon (Time)

RX

For Time

800m Run

30 Wall Ball 20/14lb

40 alt DB Snatch 50/35lb

50 Sit Ups

40/32 Cal Bike

30 Wall Ball

800m Run

Intermediate

For Time

800m Run

30 Wall Ball 20/14lb

40 alt DB Snatch 35/25lb

50 Sit Ups

40/32 Cal Bike

30 Wall Ball

800m Run

Scaled

For Time

800m Run

30 Wall Ball

40 alt DB Snatch 25/15lb

50 Sit Ups

40/32 Cal Bike

30 Wall Ball

800m Run

MaRX

For Time

800m Run

30 Wall Ball 20/14lb @9/8’

40 alt DB Snatch 40/20lb

50 Sit Ups

40/32 Cal Bike

30 Wall Ball

800m Run