CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, Run, or Jump Rope

5-7 Cat/Cow

5/5 Kneeling Thoracic Rotation

3/3 WGL

Specific

2 Sets

10-20s Pallof Press Hold

20 Banded Side Step

6 Lateral Squat

3-5 Muscle Clean

3-5 Hang Power Clean

Comp: Metcon (Weight)

OTM 35 (7 Rounds)

Min 1: 5 Unbroken Hang Power Cleans ( athlete’s choice weight )

Min 2: 10 Toes to Bar

Min 3: 12 Wall Ball 20/14lb

Min 4: 200m Run

Min 5: REST

Intermediate

OTM 35 (7 Rounds)

Min 1: 5 Unbroken Hang Power Cleans ( athlete’s choice weight )

Min 2: 7 Toes to Bar

Min 3: 10 Wall Ball 20/14lb

Min 4: 200m Run

Min 5: REST

Scaled

OTM 35 (7 Rounds)

Min 1: 5 Unbroken Hang Power Cleans ( athlete’s choice weight )

Min 2: 10 Hanging Knee Raise

Min 3: 10 Wall Ball 14/8lb

Min 4: 200m Run

Min 5: REST

Hang Power Clean

MaRX: Metcon (Checkmark)

OTM 35 (7 Rounds)

Min 1: 5 Unbroken Hang Power Cleans ( athlete’s choice weight )

Min 2: 7 Toes to Bar

Min 3: 10 Wall Ball 20/14lb (9/8′ Target)

Min 4: 200m Run

Min 5: REST