CrossFit Modern – CrossFit

Warm Up

General

90s Row @60%

10 Hip 90/90

10 Toe Scoops

10 alt Quad Stretch

60s Row @70%

15s Planks (center, right, left)

15 Banded High Pull

30s Row @80%

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

15s Row Sprint

BB Warm Up

2 Sets

5 Good Morning

5 Sumo Deadlift

Sumo Deadlift

7-10 Sets

3 Sumo Deadlift

find a heavy set of 3

18 min cap

Metcon (AMRAP – Rounds & Reps)

RX

AMRAP 16

300m Run

20 Box Step-Ups 24/20”

15 Sit-Ups

12 Kettlebell Swings 53/35lb

RX+

AMRAP 16

300m Run

20 Box Step-Ups 24/20”

15 Sit-Ups

12 Kettlebell Swings 70/53lb

Intermediate

AMRAP 16

300m Run

20 Box Step-Ups 24/20”

15 Sit-Ups

12 Kettlebell Swings 44/26lb

Scaled

AMRAP 16

300m Run

20 Box Step-Ups @low

15 Sit-Ups

12 Kettlebell Swings @light