CrossFit Modern – CrossFit
Warm up
General
3 Min Row, Bike, or Run
Mobility
Pigeon Stretch
Couch Stretch
Shoulder Mobilization w/Mini Band on Wrists
Specific
2 Sets
10 Banded Hip Bridge
10/10 Kneeling Fire Hydrant
6 Tempo Cyclist Squat
7-10 Plate Circles (both directions)
Metcon (Distance)
RX
OTM 40
Min 1: 9 Toes to Bar
Min 2: 10 Burpee
Min 3: 15 Wall Ball 20/14lb
Min 4: 60s HSW
Min 5: Bike Recovery or Rest
HSW, every unbroken 6’ = 1 rep
RX+
OTM 40
Min 1: 12 Toes to Bar
Min 2: 10 Burpee
Min 3: 20 Wall Ball 20/14lb
Min 4: 60s HSW
Min 5: Bike Recovery or Rest
Intermediate
OTM 40
Min 1: 6 Toes to Bar
Min 2: 8 Burpee
Min 3: 12 Wall Ball 20/14lb
Min 4: 60s HSW or Overhead Plate Carry
Min 5: Bike Recovery or Rest
45/25lb, speed bump and back, every 50m = 1 rep
Scaled
OTM 40
Min 1: 10-12 Hanging Knee Raise
Min 2: 8-10 Burpee
Min 3: 10 Wall Ball @light
Min 4: Overhead Plate Carry
Min 5: Bike Recovery or Rest
6 x 400m Run (6 Rounds for time)
6 Rounds
400m Run
1 Min Rest between rounds
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