CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
Pigeon Stretch
Couch Stretch
Shoulder Mobilization w/mini band
Specific
2 Sets
10 Banded Hip Bridge
10/10 Kneeling Fire Hydrant
6 alt Lateral Squat
4-6 BB High Pull
3-5 Muscle Clean
Prime Metcon Movements
Metcon (Weight)
RX
E4M for 40 Min (10 rounds)
8 Box Jumps 24/20”
100–200m run
8 DB Box Step Ups 1×50/35lb
8 Hang Power Clean (athlete choice weight)
Rest for the remainder of the 4:00 interval
RX+
E4M for 40 Min (10 rounds)
8 Box Jumps 24/20”
100–200m run
8 Pistol Squats
8 Hang Power Clean (athlete choice weight)
Rest for the remainder of the 4:00 interval
Intermediate
E4M for 40 Min (10 rounds)
8 Box Jumps 24/20”
100–200m run
8 DB Box Step Ups 1×30/20lb
8 Hang Power Clean (athlete choice weight)
Rest for the remainder of the 4:00 interval
Scaled
E4M for 40 Min (10 rounds)
8 Box Jumps @low
100–200m run
8 Box Step Ups
8 Hang Power Clean (athlete choice weight)
Rest for the remainder of the 4:00 interval
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