CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
Specific
2 Sets
5/5 Foam Roller Roll Out
10 Banded Shoulder Presses + 10 Rotations 90/90
6/6 Single Leg Hip Bridge
5/5 Rotational Plank
Skill Work (AMRAP – Reps)
Every 4 Min for 4 Sets
12-20 Horizontal Ring Rows (feet on box, straight core)
8/8 Side Lying Barbell Single Arm Press 35/25 (build)
10+10 Weighted Dead Bug w/Plate 25/15 (build) – 10 alt legs, then 10 plate pull over
Metcon (4 Rounds for reps)
RX
Every 5 Min for 20 Min
20 Burpee
20 Alt DB Snatch 50/35lb
Max Cal Bike in Remaining Time
Intermediate
Every 5 Min for 20 Min
15 Burpee
20 Alt DB Snatch 35/25lb
Max Cal Bike in Remaining Time
Scaled
Every 5 Min for 20 Min
10-15 Burpee or Up/Down
20 Alt DB Snatch @light
Max Cal Bike in Remaining Time
3-5 Rounds for Quality (4 Rounds for time)
RX
Every 5 Min for 20 Min
20 Burpee
20 Alt DB Snatch 50/35lb
15-20 Cal Bike
Rest the remaining time
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
16 Burpee or Up/Down
16 Alt DB Snatch
20/16 Cal Bike
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