CrossFit Modern – CrossFit

Warm Up

General

90s Bike @60%

10 Hip 90/90

10 Toe Scoops

10 alt Quad Stretch

60s Bike @70%

15s Planks (center, right, left)

15 Banded High Pull

30s Bike @80%

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

15s Bike Sprint

BB Warm Up

2-3 Sets

5-7 Bench Press (building)

10s DB Bear Hug Hold

Metcon (Checkmark)

RX

OTM 35

Min 1: 40s Cal Row

Min 2: 4 Bench Press (athlete choice weight or build)

Min 3: 4 Dball/Sandbag Over Shoulder

Min 4: 40s Cal Bike

Min 5: Rest

Scaled

OTM 35

Min 1: 40s Cal Row

Min 2: 4 Bench Press (athlete choice weight or build)

Min 3: 40s Sit Up

Min 4: 40s Cal Bike

Min 5: Rest