CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

5-7 Cat/Cow

10 alt Hip 90/90

Specific

2 Sets

10s Planks

10 Banded Hip Bridge

10/10 Banded Side Step + Fire Hydrant

5-7 Deadlift

Deadlift

E2M for 16 Min

5 Deadlifts

Begin at ~50%

Build to a heavy set of 5

Metcon (5 Rounds for time ↓ shorter is better)

RX

E4M for 20 Min (5 rounds)

20/16 Cal Row

12 Toes to Bar

8 Burpees

RX

E4M for 20 Min (5 rounds)

20/16 Cal Row

15 Toes to Bar

10 Burpees

Intermediate

E4M for 20 Min (5 rounds)

20/16 Cal Row

8 Toes to Bar

6 Burpees

Scaled

E4M for 20 Min (5 rounds)

16/13 Cal Row

12 Hanging Knee Raise

6 Burpees