CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
3-Way Banded Shoulder/Chest Stretch
Specific
2 Sets
10s Planks
10 Banded Hip Bridge
12 RKBS
5-7 Pause Bench Press
Build to starting weight for strength component. (5 min)
Bench Press
Every 2:30 x6
3 Pause Bench Press
7/7 Single Leg RDL
build to maintain a 1-2s pause at the chest
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20
20/16 Row
5 Wall Walk
10 Box Jump 24/20”
20 Sit Ups
Intermediate
AMRAP 20
20/16 Row
3 Wall Walk
10 Box Jump 24/20”
20 Sit Ups
Scaled
AMRAP 20
20/16 Row
3 Scaled Wall Walk
10 Box Jump @low
20 Sit Ups
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