CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
5-7 Cat/Cow
10 Shoulder Dip + Rotation
5/5 WGL
10 alt Quad Stretch
Specific
2 Sets
10s Planks
10 Banded Hip Bridge
3 + 3 Contrast Jump
PVC & BB Warm Up
W/PVC
Turnover
Footwork
Tall Clean
W/BB
Muscle Clean
Hang Power Clean
Front Squat
Movement Review/Demo
Hang Clean
OTM 20
1 Hang Squat Clean
Build or find a weight to work on technique
Metcon (3 Rounds for time)
RX
E5M for 15 Min
500/450m Row
5 Power Cleans 155/105lb
10 Toe to Bar
RX+
E5M for 15 Min
500/450m Row
5 Power Cleans 205/145lb
15 Toe to Bar
Intermediate
E5M for 15 Min
500/450m Row
5 Power Cleans 115/85lb
7 Toe to Bar
Scaled
E5M for 15 Min
500/450m Row
5 Hang Power Cleans @light-moderate
12 Hanging Knee Raise
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