CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
3-5 Cat Cow
10/10 Shoulder Dip + Rotation
3/3 WGL
Specific
2 Sets
10s Planks
10/10 DB High Pull
5/5 Banded Box Step Up
5-7 Bench Press
Bench Press
E2M for 10 Min
5 Bench Press
10 alt Gorilla Row
Start at ~50-60% of 1RM bench Press
Rest as needed between sets
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 25
500/450m Row
24 alt Box Step Up 20”
4 Wall Walk
RX+
AMRAP 25
500/450m Row
24 alt Box Step Up 20”
6 Wall Walk
Intermediate
AMRAP 25
500/450m Row
18 alt Box Step Up 20”
4 Wall Walk
Scaled
AMRAP 25
500/450m Row
20 alt Step Up @low
3 Scaled Wall Walk
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